Take 7 rounds and work up to a heavy 1RM
- 5-3-3-2-1-1-1 x Strict Press
Then for time
- 21 Calorie Row
- 15 x Weighted Dips @ 10kg
- 9 x Weighted Pullups @ 10kg
- 21 Cal Row
- 15 x Dips
- 9 x Strict Pullups
- 21 Cal Row
- 15 x Pushups
- 9 x Kipping Pullups
Then every 2 minutes for 8 minutes
- 10-12 x Floor Seated Overhead Press @ 14kg
Then 4 rounds of
- 5 x Single Leg Pike Lifts (l+r=1 rep)
- 2 x Pike Lifts
- Repeat for 3 sets
Results: 75-105-125-135-145-150lbs(fail)-145lbs/66kg. Metcon 10:24.