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Tuesday 10/17/23

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Upper Strength (16:00 Clock)
16:00 to complete the Superset…
3, 5, 6, Max Rep Set – (up to 15) Weighted Ring Dips OR Weighted Straight Bar Dips OR 8, 10, 12, 12 Push Ups
3, 5, 6, Max Rep Set – (up to 15)
METCON: (20:00)
3 Rounds:
30/24 Cal Bike
30 Sit Ups
15 Chest to Bar Pull Ups (ADV: 7 Ring Muscle Ups OR 7 Bar Muscle Up)
OPTIONAL WORK:
EMOM 4: 3-6 Wall Facing Strict HSPU — Rest 2:00 —- EMOM 4: 3-6 Strict HSPU (deficit if needed)
3×4 Bench Press (Athlete may use Dumbbells or Barbell) (RIR 2-3)
Hang clean 3×2 @ 80%
1000 M Row — 1000 M Ski — 3000 M C2 Bike

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