15m - Dynamics
The format - 25m to complete:
7 sets each day:
Set 1 - 5 reps at 84%, 5 strict pull ups
Set 2 - 3 reps at 87.5%, 5 strict dips
Set 3 - 1 rep at 96%, 5 strict pull ups
Set 4 - 1 rep at 96%, 5 strict dips
Set 5 - 1 rep at 96%, 5 strict pull ups
Set 6 - 3 reps at 87.5%, 5 strict dips
Set 7 - 5 reps at 84%, 5 strict pull ups
*Add weight to the gymnastics if possible.
*It should take 3 sets to reach 81%% of your 1RM for your first working set - on the final week athletes will have 30 minutes to complete the strength work. The gymnastics are performed as a superset, immediately after each set of front squats.
MetCon - 5m AMRAP:
Burpees over your Med Ball
*The workout starts with, and EMOM thereafter includes, 10 WBS at 30/20lbs.