4 rounds
- 6 x Bench Press increase weight per round
- 4-6 x Weighted Ring L-Sit Pullups @ 10kg
- Rest 2 minutes
Then AMRAP in 2 minutes
- 15 x Kettlebell Bicep Curl plus Goblet Squat @ 24kg (do a bicep curl between each squat)
- Max Dips
Rest 1 minute and repeat forna total of 3 rounds.
Results: Bench 135-155-170-175lbs/80kg. Pullups 6-6-4-4. Metcon 15-10-8 Dips.