Warm up 999 (No Measure)
Warm-up
3 rounds
60 second stiff leg rowing
15 toe touches
10 scap pullups
Ring Dips (5×3)
-pause in the bottom of each dip for 3-5 seconds
-we are looking to build strength here so going for quality not quantity
-if very strong in ring dips add weight
Strict Chin Ups (5-7 strict chin ups)
EMOM 8 mins
-pick a number that you can maintain for all 8 sets
Metcon (Time)
3 rounds for time:
15 clean n jerks 135/95lbs
20 toes to bar
400m run
*18 min time cap
Scale 1:
15 clean n jerks 115/75lbs
15 toes to bar
400m run
Scale 2:
15 clean n jerks 75/55lbs
15 knee raises
400m run
Metcon (No Measure)
Accessory work:
4 x 60-90 sec handstand hold, facing the wall