Every 2 minutes for 16 minutes
Then for time 15-12-9-6-3 (basically Fran with Dumbbells and a different rep scheme)
Results: Used 120lbs for the Bench Press (1RM is 205lbs). Metcon 6:16.
With bottom of rings waist high, 3 rounds of
Every 3 minutes for 12 minutes (4 sets)
Then 3 rounds for time of
Results: Used 175lbs/ 80kg. Pullups 12-8-5-6. Metcon 7:41.
With bottom of rings waist high, 3 rounds of
See this video for how the transitions should work… Muscle Up Drills
With bottom of rings shoulder high, 5 rounds of
Then EMOM for 10 minutes, a theboxprogramming complex
Results: For the ring pullups I started with my feet on the ground in front of me to maintain the hollow position. For the last part it took some rounds to get into the rhythm, but was able to complete all 10 rounds.
EMOM for 20 minutes
Rounds 1-5 (minutes 1-10)
Rounds 6-7 (minutes 11-14)
Rounds 8-10 (minutes 15-20)
Then 6 rounds for time
Results: Metcon 17:21.
4 rounds, rest as needed between rounds
Then 4 rounds of Front Squat, rest as needed between rounds
Then AMRAP in 12 minutes of
Results: Strict Press 85-95-105-115lbs (push pressed the last two reps). Front Squat 130-140-150-160lbs. Metcon 5 rounds plus 12 reps.