For total number of Pullups / Dips, do 3 rounds of:
- 3 x Weighted Pullups @ 15kg
- Rest 30 Seconds
- Max Reps Pullups
- Rest 30 Seconds
- 3 x Weighted Dips @ 25kg
- Rest 30 Seconds
- Max Reps Dips
Then EMOM for 5 minutes do:
- 5 x Dumbbell Clusters @ 16kg per hand
You can either do full cleans or hanging as shown in the video. With the full it was more comfortable to keep the weights between the legs instead of outside since the weights are so low.
Then do 8 rounds of 15 second work / 45 second rest of L-Sits.
Results: For the first part, 20 Pullups / 25 Dips (not counting the weighted reps).