Accumulate 10 seated box jumps @ 80% 1RM
*Start sitting on 16″ box or on 12″+35lb plate.
For Time:
50 Push-ups
10 Front Squats
40 Sit-ups
8 Front Squats
30 KBS
6 Front Squats
20 Lateral Burpees
4 Front Squats
10 Pull-ups
2 Front Squats
Rx =
60% 1RM from rack
Rx+ =
60% 1RM from ground
Time Cap = 20:00
Accumulate:
3 sets max rep ring dips
Rx =
Body weight
Rx+ =
10% body weight added
*1 minute rest in between each set
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