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
Every 3 minute x 15
1. 6 Back squats at 60% + 6 high box jumps
2. DB chest press 10 reps + 20 V-ups
3. 15 ring dips + 15 supinated pull ups