Tempo ... with a pause

Strength

E3M12M

3 Tempo Back Squats (3.2.1.0)

5s Top of Ring Dip Hold + 5s bottom of dip hold

 

MetCon

3 Rounds for TIme:

FITNESS

3 Rounds for TIme:

21 Wall Balls 14/10

15 Ring Rows

9 DBL DB Push Press 35s/20s

100 Single Unders

 

PERFORMANCE

3 Rounds for TIme:

21 Wall Balls 20/14

15 Pull-ups

9 DBL DB Push Press 50s/35s or HSPU

50 Double Unders

 

COMPETITION

3 Rounds for TIme:

21 Wall Balls 30/20

15 C2B Pull-ups

9 HSPU

75 Double Unders

 *15min time cap