Ball slams – unbroken
A. 6 Rounds For Time of Ball Slams, Sandbag Over Shoulders, and Ring Dips
6 Rounds for Time:
– 20 Ball Slams
– 15 Sandbag Over Shoulders
– 12 Ring Dips
Time Cap: 20 minutes
Slams Balls > UB – choose weight that allows this
Ring dips > Adv- Muscle up into dips
B.
Every 1 minute for 20 minutes (5 rounds):
Minute 1
– 15/12 Calories of Assault Bike
Minute 2
– Max Strict Pull-Ups
Minute 3
– 20 Goblet Squats
Minute 4
– Rest for 1 minute
Strict Pull-ups > ME – 50 seconds
Goblet squat > Heavy
