05052016

5/5/2016

Every 3 minutes
strict press
5×10@55%
superset with …
bent over rows
5×10 at the same weight or more

20 minute EMOM. Count your rounds/reps
If you do not get the work done within the minute,
take the next minute off.

minute 1. 10 DB pushups + 10 DB push press
scale to 6 and 6 reps. Choose your own weight

minute 2. 10 dips – scale to box dips
competition: 5 muscle ups

minute 3. 20 situps – scale down to 10
comp: 20 GHD situps

minute 4. 35 doubles/70 singles scale 20/40
comp: 60 doubles