Strength Day
Part A: 5 MIN EMOM of weighted ring dips for 6 reps
Part B: Deadlifts
5X3 at 100% of 5 rep max
2X1 at 105% of 5 rep max
1 AMRAP at 80% of 5 rep max
Strength Day
Part A: 5 MIN EMOM of weighted ring dips for 6 reps
Part B: Deadlifts
5X3 at 100% of 5 rep max
2X1 at 105% of 5 rep max
1 AMRAP at 80% of 5 rep max
On the 3 mins x 15
1. Bodyweight bench press for 15 reps + 15 strict pull ups
2. Alternating bicep curls 15 reps per side + 15 skull crusher
3. 12 per side bulgarian split squats + 15 V-ups