Skill/Strength:
EMOM 8
1: 4-8 Strict Ring Dips
2: 4-8 Strict Pullups
-Use bands for assistance if necessary
Metcon:
AMRAP 16
12 Toes to Bar
18 Pushups
24 Cal Row
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Pauly VanderKelen
DL: 10 reps @ 155,225,275, & 315#. 1 rep @ 345#
3x12 Shrugs @ 295# alternating with 4x20 Lying Leg Circles with 5# on each Tri-Flexor / 3x15 Overhead Tricep Extension with an 80# barbell alternating with 3x15 Arm Curl with the same weight / 3x15 Rope Tricep Pushdown @ 65# alternating with 3x15 Preacher Curl with 65# EZ Bar / 1x30 ATYs with 15# bands.
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