A) EMOM x 12 minutes, alternating:
Minute 1: 30 seconds Row
Minute 2: 5 Push-Ups + 20 Sit-Ups
Minute 3: Russian Kettlebell Swings
B) 3 Rounds:
3 Strict Press
6 Push Press
9 GHD Sit-Ups
3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then 1 more set of 3 at a -10% drop of 3 reps @ RPE9
Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. Once you reach your 3@9, take -10% of that number and perform 1 more set of 3 repetitions.
Start with the bar in the front rack position. Feet should be Shoulder length apart. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
10 Rounds For Time:
5 Ring Dips
5 Sumo Deadlift High Pulls, 95#/65#
10 Knee Raises
Ring Dips: each set should not take more than 2 sets to complete. Scale to push-ups if needed.
Sumo Deadlift High Pulls: each set should not take more than 2 sets to complete.