12 minutes of heck

AMRAP 12 (becuase everyone does multiples of 5)
6 burpees
12 x 22kg dumbbell swings

8 rounds

I may have been able to cope with 12 burpees/round. I wasn't approaching muscular exhaustion in any round, which surprised me. I think the jumping component of burpees staves that off for longer. Interesting.
Swings were unpleasant from the general "god I'm buggered" point of view, in fact aht applied to teh whole thing really.

Exactly what I wanted. Short enough not to wipe me out for the next few days, hard enough to get me severely winded, no muscular exhaustion in any component.

Well that was quick!

5RFT
6 x 30kg front squat to a 12" box
6 x 24kg dbell swings
6 push-ups

8:57

Front squats were "interesting". I could feel my hamstrings taking the strain, but the video shows me rocking forward to get moving off the box. Lost the lumbar curve, so it my be less about hamstring recruitment than it was about midline stabilaisation. Doing that again.
Swings were easy, so now I need to get more leg and hip into it. There was a lot there, but I was folding forward a lot. It wasn't wrong per se, just not what I want to see.
Push-ups were pretty tight. Muscular failure, but form stayed OK even then. Now if they just weren't so broken. Yes, even with 6 reps/round.

I had a cap set on this at 15 minutes. I thought the swings woulds tire me more. I have room to move on this one. More swings or a run and drop a round.

600m "run" (LOL)

600m(ish, must measure again)
3 Rounds
10 x 24" box jumps
10 x 17kg dbell swings
10 x really awful pull-ups
600m

16:34

Running sucked!
Box jumps were OK. I nearly jumped clear over the thing at the start of the second round.
Dbell swings were not as smooth and hippy as I can do. Must fix that.
Oh and pull-ups were thready. 3s at best. Jeez and mastroj thinks his need work!

Bloody hell I need to be able to run better! I should probably actually do more of it eh?