Monday November 4th

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 14[7/7] Front Rack Box Step Ups (Barbell)
2) 5-10 Strict Ring Dips

*Pick bar up from the floor
Can alternate legs or do all on one side then the other for step ups
Can work up in weight on step ups, but recommend starting very light (Empty Bar) if you have never done these before.
Development - DBs or Bodyweight

Pick a challenging version of strict Ring Dips that you can achieve at least 5 reps of...
D - Negatives / Banded / Box Dips / Hand Release Push ups
F - Working on FULL ROM
P - Bigger Set / Weighted

WOD

AMRAP 12
15/12 Calories
5 Power Snatches
3 Muscle Ups
1 Rope Climb

--Rest 2:00--

CORE BUY OUT:
TABATA
alternating between:
1. Bicycle Crunches
2. Side Plank Hip Dips*

x4 each (4:00)
*Switch sides each time

(Total Time: 18:00)

D - Choose weight, 3 MUs = 3 Ring Rows + 3 Push Ups, 2 Rope Pulls
F - 95/65, 3 MUs = 3 Pull ups + 3 Ring Dips
P - 135/95, Legless RC

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BURN

SWEAT

AMRAP 12
12 Calorie Bike
9 Air Squats
6 DB Power Cleans and Jerks

STRENGTH

4 SETS
12 Sumo KB Deadlift
12/side Front Foot Elevated Reverse Lunge with KB