12/07/2020

Ring Dips (10 min to build to a heavy 5-rep Ring Dip)
At coach’s discretion, this can be built into the warm-up to save time
Back Squat (5 x 5 @ 90% of your 5-rep from Friday)
Deadlift (1 x 5 @ 90% of your 5-rep from Friday)
Metcon (AMRAP – Rounds)
Every 2 min x 6
20 Wall Ball
15 Pull Ups
10 Ring Dips

Challenge is to go unbroken on WB
Best set unbroken on Pull Ups and Ring Dips
Scale pull ups to ring rows if you can’t hit 9
Scale Ring Dips to Push Ups if you can’t do them unassisted