October 18, 2017

A. WARMUP
Coaches Choice
movement activation, mobility empty barbell in preparation for the press
Cap this at 15 minutes!

Scoring: Not Scored

B. Push Press 5-5-5-5-5-5-5
Every 2 minutes, for 14 minutes (7 sets):
5 Push Presses
Loads per set (by %): 55, 60, 65, 70, 75, 80, 85

C. Tabata Ring Dips and Supinated Pull-Ups for 3 x 40/20s
3x intervals of 40s work, 20s rest, with no break between movements.

1. Ring Dip
2. Supinated Pull-Up

Score is the total reps performed across intervals.
Coach's Notes:
Alternate EMOM for 6minutes between Ring Dips Chinups

D. For Time: Running, Burpees, Ring Dips, and more
​For Time:

1. Run 400 meters
2. 25 Burpees
3. Run 400 meters
4. 20 Ring Dips
5. Run 400 meters
6. 15 Man Makers
7. Run 400 meters
8. 10 Toes to Bars

Time Cap: 20 minutes