Workout of the Day:
A1. RR Reverse Lunge 4×8/leg
A2. Bar Dip 4×8-15 @3011 or @30A1
B. For time:
1500m Row
150 Singles
100m Run
50 Burpees
Advanced:
8×2 Front Squat / Rest 1­3 Minutes
%s 2@70,2@75, 2@80, 2@85
8×2 Spit Jerk / Rest 1­3 Minutes
Same %s ** Hold for a solid 2 seconds in receiving position
AMRAP 6
15 Strict HSPU 30 Ring Dips
45 C2B Pull Ups / ­Rest 3 Minutes­
AMRAP 4
10 Strict HSPU 20 Ring Dips
30 C2B Pull Ups / ­Rest 2 minutes­
AMRAP 2
5 Strict HSPU 10 Ring Dips
15 C2B Pull Ups