With bottom of rings waist high, 3 rounds of
- 5 x Weighted False Grip Ring Row @ 10kg
Every 3 minutes for 12 minutes (4 sets)
- 5 x Front Squat @ 75%
- Rest 1 minute
- Max Effort Unbroken Strict Pullups
Then 3 rounds for time of
- 20 x Alternating KB Lunges @ 14kg (10 per leg)
- 15 Calorie Row
- 10 x Ring Dips
Results: Used 175lbs/ 80kg. Pullups 12-8-5-6. Metcon 7:41.