a. 4 rounds for max total reps:
Weighted Pull-up (16/5)
Weighted Dip (16/5)
-Superset both movements, max out your pull-up then max out your dips then rest as required between rounds.
Guys rx use a kettlebell.
Scale back to body weight or use bands for assistance for full range of motion. Try to work as strict as possible.
b. Tabata toes-to-bar
8 x Tabata intervals, score max total reps
-Scale back the range of motion or to strict or kipping knee raise
a. Back Squat
b. 15 minute AMRAP:
10 hand release push-ups
10 ring rows
20 squat jumps
50m sandbag carry (25m out/25m back)
-The hand release push-ups may be done from the knees and for the sandbag carry, YES it will be a bit heavy.. Change/scale back to a med ball if needed.