Every 90 seconds for 9 rounds do 1-2-3-4-5-4-3-2-1 reps per round of
- Weighted Pullups @ 30lbs
- Weighted Dips @ 55lbs
Then do 5 rounds for time of
- 10 x V-Ups
- 10 x Dumbbell Snatch (alternating, 5 per arm) @ 20kg
- 10 x Dips
- 10 x Pullups
Results: Getting both pullups and dips in for the round of 5 was difficult, used all of the 90 seconds. Also used too much weight on the dips and so didn’t get full extension in some rounds. Metcon in 11:22.