Sprint rest sprint

Kicked it off with some tempo lifting which is always always always harder than it looks

3 rounds
8-10 sumo good mornings (3031)
(45#-95#-95# - tempo goes: 3 seconds on the way down, 0 seconds at the bottom, 3 seconds on the way up, 1 second rest at the top. I have a hard time counting reps and counting the tempo at the same time, I should probably work on that, I got somewhere in the 8-10 range each time I think, will add more weight next time)
8-10 close grip chinups (x121)
(tempo goes: "x" meaning as fast/explosive as possible going up, 1 second hold at the top, 2 seconds to lower, 1 second rest at the bottom)
1 min weighted plank hold
(First round I tried accumulating 1 min in an L sit on the parallettes, took f ing forever, second and third rounds I tried accumulating 1 min in an L hold hanging from the pullup bars, also took forever and cut it to 30 seconds. Probably should have just done the plank hold)

The goal of the rep range on the tempo lifts/movements is to load up the weight so you're reaching failur somewhere in the rep range. If you get to the upper end of the rep range you need more weight, if you're not reaching the lower end before failure you need less weight in the next round.

5 rounds
2 min AMRAP
3 HSPU
4 overhead weighted step ups
5 box jumps
1 min rest

Rounds went like this: 2+8, 2+7, 2+9, 2+6, 2+10

Really the only difference between the rounds was whether or not I did the HSPU unbroken. First round of each of the 5 rounds was always unbroken but the second and third rounds I usually fell off the wall trying to kip. Goal of the weighted OH step ups was to simulate a pistol motion, recommended box height was 30" but it's nearly impossible for me given my proportions to step with one leg onto a 30" box while holding a weight overhead. I thought the step ups would be the easiest part but they were definitely the most taxing. I only used a 25# weight and a 24" box but holding the weight overhead after doing HSPU was brutal. Box jumps I did on 30", they seemed to get better as the rounds progressed, ended up doing most of them without any rest at the top or bottom which I'm happy about cause doing 24" box jumps should be easy breezy now.