Pull ups, Dips, AMRAP & HSPU's

A1] Weighted Pull ups 3xmax (30 seconds rest)

10kg weighted vest  7-5-5 = 17

A2] Weighted Ring Dips 3xmax (2 min rest)

10kg weighted vest  6-5-4 = 15

A1 and A2 mean it is performed as a super set. Perform 1 set of max reps at weighted pull ups rest 30 seconds then perform 1 set of max reps weighted ring dips rest 2 minutes then repeat.

Ring dips need a lot of work they are a major weakness.

B] Met-Con

10 minute AMRAP
5 Deadlfts - 80kg
15 Box Jumps - 24"

12+10 Rxd

My goal was 12 rounds so im happy with this score, box jumps really got the calfs burning.

C] Hand Stand Push Ups - Perform 1 HSPU every 30 seconds for 10 minutes

Strict for the first 10 reps (5 minutes) failed the 11th rep strict so went to kipping for the remaining 10

Daniel Tyminski - 20 muscle ups