Tuesday, 21 March



8 min EMOM of:

20 sec weighted bottom of ring dip hold (even)

20 sec weighted top of ring dip hold (odd)

* Weight is as heavy as possible with 20 sec unbroken
** Athletes without consistent ring dips should go body-weight only and use multiple smaller sets to reach 20 sec. 


Death by:

Box Jumps @ 24/20

Sumo-Deadlift High Pull @ 115/75

* 1st min athlete performs 1 box jump and 1 SDHP, 2nd min athlete performs 2 box jumps and 2 SDHP, and so on
** Once the athlete fails to complete the SDHP, drop that movement and continue with Box Jumps only.