EMOM for 21 minutes, rotate throught the following exercises (6-4-2-1-2-4-6 Pullups, 12-8-4-2-4-8-12 Dips and 6-6-6-6-6-6-6 Backsquats) as shown below…
- 6 x Strict Pullups
- 12 x Dips
- 6 x Back Squat @185lbs/85kg
- 4 x Weighted Pullups @ weight 1
- 8 x Weighted Dips @ weight 1
- 6 x Back Squat @185lbs/85kg
- 2 x Weighted Pullups @ weight 2
- 4 x Weighted Dips @ weight 2
- 6 x Back Squat @185lbs/85kg
- 1 x Weighted Pullups @ weight 3
- 2 x Weighted Dips @ weight 3
- 6 x Back Squat @185lbs/85kg
- 2 x Weighted Pullups @ weight 2
- 4 x Weighted Dips @ weight 2
- 6 x Back Squat @185lbs/85kg
- 4 x Weighted Pullups @ weight 1
- 8 x Weighted Dips @ weight 1
- 6 x Back Squat @185lbs/85kg
- 6 x Strict Pullups
- 12 x Dips
- 6 x Back Squat @185lbs/85kg
Results: Used 10-20-30-20-10kg for the Weighted Pullups and Dips.