Overhead Squats then 9 90 Second AMRAPS

EMOM for 10 minutes

• 1-2 x Overhead Squats

Then for total reps (modeled on the CF Invictus WOD from June 18)…

Start with 90 seconds of

• 20 x Kettlebell Swings
• Max Reps Ring Dips in time remaining (break as needed)

Rest 30 seconds then 90 seconds of

• 20 x Kettlebell Swings
• Max Reps Strict Pullups in time remaining (break as needed)

Rest 30 seconds then 90 seconds of

• 20 x Kettlebell Swings
• Max Reps Toes to Bar in time remaining (break as needed)

Rest 30 seconds and repeat from the beginning for a total of 3 rounds.

Results: For the Overhead Squats did the first 6 at 65lbs then the last 4 at 75lbs.  For the metcon ended up with 39 Dips, 29 Pullups, 27 Toes to Bar.  Been a long time since I did high volume KB swings… forearms paid the price.