Last chance to up those scores and put your best foot forward or shall I say muscle-up up! Here are a few tips I think that will get you the chance to crack the top 10%!
60 Calories on the Rower
Men shoot for around 3:00 (2:45-3:15)
Pace 1100-1300 cal per hour
Women shoot for around 4:00 (3:30-4:30)
Pace 800-900 cal per hour
50 Toes to bar
Goal 4 minutes or less
Singles might be very efficient here
About 13 per minute will keep you under 4 minutes
40 Wall balls
Under 2 minutes
You can do 3 sets here and save a break
15,13,12
30 Cleans
Mental toughness
"Quick sand" The faster and bigger you go could dig you deeper
Drop the habit and stick with consistent singles
3 mins or less, give me 10 per minute
20 Muscle ups
You should have over 2 minutes here, so here is your chance
1 is better than a fast tie break time and 0 muscle ups
Guys are aiming for around 10 for the top 10% and ladies around 2-3