WEDNESDAY 10/23

A. Alternate EMOM for 16 min:

odd mins - 5 C2B Pullups
even mins - 6 HSPU
*Felt great on this*

B1. Ring Dips: 3 x 18; rest 90 sec (R1 18 unbroken, R2 12 then 6, R3 9,6,3)

B2. No Ft Rope Climbs to 15': 3 x 1 trip; rest 90 sec
notes-try not to use feet on descent; lower slowly

C. DB External Rotations, elbow on knee: 3 x 6-8 @3010, rest 45 sec b/t arms *25lbs x 8 reps per* arm.

+
AMRAP in 8 min:
10 Pushups
15 Box Jumps 20"
20 Air Squats
RESULT: 6 rounds