A: Bench press and Back squats
- 1x10 at 50%, 1x8 at 60%, 1x8 at 65%
2x6 at 70%,
1 AMRAP at 75%
B: Strict Banded pull -ups 4x20
C: Strict Ring dips with 2 second pause - 5x10
A: Bench press and Back squats
- 1x10 at 50%, 1x8 at 60%, 1x8 at 65%
2x6 at 70%,
1 AMRAP at 75%
B: Strict Banded pull -ups 4x20
C: Strict Ring dips with 2 second pause - 5x10
On the 2:30 x 10
Start with 1 of each. Each round goes up by 1 on all movements.
When you can no longer complete the round,take a recovery round. Then, start again with 5 reps and hold that for the remaining rounds.
* Score is the last fully completed round plus total reps on the last non-completed round.
Bar Muscle Ups
Power Clean @ 135/95 lbs
Bar hop Burpee
Thruster