Every 3 minutes for 12 minutes
- 6 – 8 x Bench Press @ Body Weight
- 6 – 8 x Strict Pullups
Then for time (taken from the Streetparking WOD from Instagram)
- 30 x Dumbbell Overhead Reverse Lunges @ 12kg per Hand with Left Hand Up
- 20 x Kipping Pullups
- 30 x Dumbbell Front Rack Reverse Lunges @ 12kg per Hand
- 20 x Kipping Pullups
- 30 x Dumbbell Overhead Reverse Lunges @ 12kg per Hand with Right Hand Up
- 20 x Kipping Pullups
- 30 x Dumbbell Front Rack Reverse Lunges @ 12kg per Hand
Keep the weight light enough to complete in under 15 minutes.
Results: Bench Press and Pullups were good, had to break the last round into 4+1+1 reps each. Metcon in 11:48.