| Accessory Work 3 rounds on a 20:00 clock 3 chinups–add weight as you’re able. If unable to add weight (even 5lbs), add reps. So go 6-8 reps 5 ring dips at 2222 (band as necessary to keep unbroken) drop the band or add weight. If you’re un-banded but unable to add weight, go for more reps at these tempos. 6 chest supported rows with a 1 sec pause at the bench 5 half kneeling windmills–try to go up in weight. |
| Workout 3 rounds for time 8 squats 135/95 24 pullup points 8 bar OVER burpees Australian row: 1.5 points (16 reps) pullups 2 points (12 reps) chest to bar 3 points (8 reps) bmu 4 points (6 reps) rmu 6 points (4 reps) rx back squats rx+ ohs |
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