A. Ring pull-up strength: EMOM for 10 minutes – 1-5 ring pull-ups. Scale up to false grip pull-ups, or down to hinge rows or ring rows.
B. 3×10-30 sec holds in either the bottom of a ring dip, or the top of a ring push-up.
C. 8 minute AMRAP of:
8 weighted lunges per leg (2 KBs or DBs)
4 minute AMRAP of farmer’s carry (2 KBs or DBs, med heavy).
Note: Weights can be different for the lunges and farmer’s carry.
Compare to Feb 4 2017.