Skill work:
Max Effort (ME) ring dips; rest 60 seconds
ME strict pull ups; rest 60 seconds
Complete as a couplet and for 3 rounds
*If athlete can’t complete more than 5 ring dips, complete 2 static holds in locked out position, then ME on stationary dip station, either bars or on boxes. If athlete can’t complete 5 pullups, complete 2 holds with chin over bar (3-6 second hold) with a slow decent, then complete ME of ring rows
Then:
3 rounds for time:
14 Lunges holding plate overhead (7 per leg) (45/25lbs)
7 Shoulder to overhead (95/65lbs)
400 meter run
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