For Time
30 minute cap including rest
(Comp)
20-16-12
KB Goblet Squats 1.5/2p
Alternating 1-Arm KB Russian Swings 1.5/2p
-Rest 5 Minutes
10-8-6
Deadlifts 220/315
6-4-2
Ring Muscleups
(Fitness)
20-16-12
KB Goblet Squats 1/1.5p
Alternating 1-Arm KB Russian Swings 1/1.5p
-Rest 5 Minutes
10-8-6
Deadlifts 155/225
Ring Dips
(Bootcamp)
20-16-12
KB Goblet Squats @ manageable weight
Russian Swings @ manageable weight
-Rest 5 Minutes
10-8-6
Deadlifts @manageable weight
Box Dips