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
Clock starts at 0:00 and you must complete each task within the allocated time.
Score is time to finish each task. If you do not finish, stop, record missed reps and continue onto the next part.
Part A: 0:00 - 7:00
4 rounds of
12 DB Front squats 50/35
9 HSPU
Part B: 7:00- 14:00
4 rounds
12 DB Push press 50/35
9 BBJO at 24"/20"
Part C: 14:00 - 21:00
3 rounds of
15 DB Front squats 50/35
12 HSPU
15 DB Push press 50/35
12 BBJO at 24"/20"