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
