5 rounds of
- 8 x Weighted Dips @ 10kg
- 8 x Ring Rows
Then 2 sets of
- Max Dips
- Max Ring Rows (feet closer to rings than before)
Then AMRAP in 15 minutes
- 9 x Dual Kettlebell Swings @ 14kg per hand
- 12 x Kettlebell Overhead Press @ 14kg per hand
- 15 x Kipping Pullups
Results: For the Ring Rows put my feet on a bench for the first part, on the floor for the second. Maxes were 15/10-15/11. Metcon 5 plus 22. Arms were done after this one.