Every 2 minutes for 10 minutes
- 3-5 x Weighted Pullups @ 10kg
- 5 x Weighted Dips @ 10kg
Immediately followed (after last 2 minutes ends) every 2 minutes for 4 minutes (2 rounds) of
- Max effort Strict Pullups
- Max effort Dips
Then EMOM for 10 minutes
- 1 x Jumping Bar Muscle Up plus 3 x Dip at top and then slow (as possible) descent
Then every 2 minutes for 20 minutes, using a single kettlebell (inspired by this Kettlebell Kings WOD)…
- 3 x Single Kettlebell Swings
- 3 x Single Kettlebell Power Clean
- 3 x Single Kettlebell Squat Clean
- 3 x Single Kettlebell Thruster
- 5 x Mountain Climbers (l+r=1 rep)
- Repeat in other side
Results: All done as shown. Max Pullups – 6 and 4, Max Dips – 10 and 9. Used 16kg Kettlebell for the Metcon.