4 sets
3 Weighted dips
5 Strict Ring dips
7 Kipping Ring dips
2:00 recovery row/ski/row
TC: 18 min
Score: Weight
Scaling Options
Beginner
3 Feet assisted Box dips
5 Band assisted Push ups/On knees
10 sec support hold on box or rings
2:00 recovery row/ski/row
Intermediate
2 Strict Ring dips
4 Assisted Ring dips
6 Kipping Ring dips
2:00 recovery row/ski/row
Perform
5 sets
3 Weighted dips
3 Tempo dips @3.2.X.1
3 Speed dips
30 cal Recovery Row
— 0:00
3 rounds
200m Run
10 Strict HSPU
— 6:00
3 rounds
15 TTB
10 DB hang cleans 2×50/35 lbs
— 12:00
3 rounds
8 DB Step ups 2×50/35 lbs, 24/20”
50′ HS walk (25’/25′)
KG: 22.5/15KG
TC: 18 min
Score: Time
Scaling Options
Beginner
—2 rounds
200m Run
10 Strict Press 2×25/15lbs
—3 rounds
10 Hanging Knee Raise
10 DB hang cleans 2×25/15 lbs
—3 rounds
8 DB Step ups 1×25/25lbs
50′ DB OH Carry 2×25/15
Intermediate
3 rounds
200m Run
10 Pike HSPU / 3-5 Strict HSPU
3 rounds
15 Toes to eye level
10 DB hang cleans 2×35/25 lbs
3 rounds
8 DB Step ups 2×35/25 lbs
2 Wall climbs
Perform
As written (5 min windows)
Standing Banded T
3 x 20 reps
Hold 5 seconds at peak contraction every 5 rep
A. General
3 rounds @increasing intensity on each round
1 minutes Row or Bike
10 Alternating Dead bugs
10 Alternating Bird dogs
B. Mobility
Push-up plank to shoulder extension on parallette or boxes
10 repetitions
https://www.youtube.com/watch?v=FBqJU7k6-w8
C. Specific
2 sets
5 Scap pulls
5 Scap push
10 Slam ball