Take 15 minutes and work up to a heavy
- 5 x Deadlift
Then EMOM for 12 minutes
- 4 x Deadlift @ 80% from above
Then every 2 minutes for 12 minutes for Max Reps Ring Dips
- 12 x Kettlebell Swings @ 32kg
- 6 x Russian Twist @ 14kg
- Max Unbroken Ring Dips
When you break on the Dips wait until the 2 minutes are up then start the next round.
Results: Part 1 – 240lbs. Part 2 – 195lbs. Metcon – 65 reps. Started with 18 unbroken ended with 8.