7 min long cycle set (2x16kg)
After rest, reps of 21-15-9:
-two hand swings
-jumping lunges
-"wall ball" thrusters
-walkout to elbows
-sumo high pull
-burpees
Results
54 reps for the long cycle set. I'm happy with that. I started out at about 8 reps/min but slowed down slightly over time, but not by much. I think that puts me at about 75 reps for 10 minutes, which would be great!
The 21-15-9 workout was killer! I finished in 24:43. I have no idea if that's a good time or not, but it got the job done. I used a 24 for the swings and a 16 for the thrusters and high pulls.
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