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.
Score is the total reps performed across intervals.
Alternate EMOM for 6minutes between Ring Dips Chinups
D. For Time: Running, Burpees, Ring Dips, and more
Time Cap: 20 minutes