Wednesday Nov 14 2018

Part A

Push press                      
5 x 5 @ 65% of push press (0,5,0,0)
Dip and drive after 5sec hold 1 inch off the shoulder

Part B

3 x 8 YTW

Part C

EMOM x 5 rounds                       
1- DU                             GP - 20   OP - 35    CP -  50                                      
2- 10 Push press          GP - 105/75   OP -  125/85   CP - 145/95            
At the 10min mark                            
4-3-2-1                                              
Rope Climbs                 GP - 15ft   OP - legless - 12ft   CP - legless on high rope - 15ft            
Ring Muscle Ups          GP - beat swings and banded transitions  OP - MU,   CP - Strict