EMOM for 12 minutes:
Every odd minute, perform 6 bent over rows, going heavier each time.
Every even minute, perform 8 ring dips.
If you are still hurting from Saturday’s push-ups, you will do 8 heavy KB swings instead. Also, if you cannot do at least 3 ring dips Rx’d (no band), you will do 15/10 hand release push-ups.
Workout of the Day
Hang power cleans
Toes to bar
Run 400 meters after each round.
This workout will be capped at 20 minutes. If you look at that time and think that is too short, you need to use lighter weight.
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