EMOM for 20 minutes
Rounds 1-5 (minutes 1-10)
- Odd Rounds 3-5 x Weighted Pullup @ 10kg
- Even Rounds 6-8 x Weighted Dip @ 10kg
Rounds 6-7 (minutes 11-14)
- Odd Rounds 3-5 x Strict Pullup
- Even Rounds 6-8 x Dip
Rounds 8-10 (minutes 15-20)
- Odd Rounds 3-5 x Strict Pullup with Supinated Grip
- Even Rounds 6-8 x Dip
Then 6 rounds for time
- 30 x Double Unders
- 15 x Toes to Bar
- 5 x Devil Press @ 14kg
Results: Metcon 17:21.