Weighted Pullups and Presses then Dips and Cleans

Every 2 minutes do:

• 3 x Weighted Pullups @ 15kg
• 5 x Seated Dumbbell Press @ 16g per hand

Then do 21-15-9 of scaled “Elizabeth”:

• Cleans @ 50kg (Rx is 60kg)
• Dips (Rx is Ring Dips)

Cashout with 1 round of:

• 3 x Wide Pronated Grip Pullups
• 3 x Wide Supinated Grip Pullups
• 3 x Narrow Pronated Grip Pullups
• 3 x Narrow Supinated Grip Pullups

Results: Did metcon in 6:59 (Ave HR 163 / Max HR 174).  Since I think the normal time cap for these types of workouts is 7 minutes, my scaling was just perfect for me.  Lower the weight as needed to see if you can do it in under 7 ( if not finish anyway 🙂 ).