5 rounds of the following 3-part complex, rest as needed between rounds
- 1 x Jumping Bar Muscle Up (from bench)
- 5 x Bar Dips at Top (as low as possible)
- Slow Eccentric Descent
Then EMOM for 10 minutes
- 1 x Weighted Pullups
Then the Rocky IV WOD from Atomic Crossfit, for max reps of Double Unders and Burpees…
AMRAP in 2 minutes
- 20 x Pullups
- Max Double Unders
Rest 2 minutes then AMRAP in 2 minutes
- 10 x Barbell Bent Rows @ 115lbs/52kg
- Max Burpees
Rest 2 minutes then AMRAP in 2 minutes
- 20 x Pullups
- Max Double Unders
Rest 2 minutes then AMRAP in 2 minutes
- 10 x Barbell Bent Rows
- Max Burpees
Results: For the Bar Dips, I was able to get my sternum to the bar… any lower and I had to drop. Metcon 78-29-74-26 reps.