Every 4 mins, for 24 mins (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 70 x 6, 80 x 4, 90 x 2, 75 x 6, 85 x 4, 95 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

Then…

AMRAP 15 Mins
500m Row
12 Strict Handstand Push-Ups
20/15 Cal of Assault Bike
20 Alternating Pistols
400m Run

Post weights, Rounds and Reps to comments

Wed 29-1-2019.jpg

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