Trainer Warmup 10 Min.

STRENGTH/SKILL: OHS/DIPS (20 Min.)

Competition: Benchmark 20RM OHS, Warmup then choose your weight. Only 1 Try, yes you may drop the last Rep. on your 20RM PR! During warmup take 5-10 Dips on Rings and Boxes strict.

Fitness: Benchmark 20RM OHS, Warmup then choose your weight. Only 1 Try, yes you may drop the last Rep. on your 20RM PR! During warmup take 5-10 Dips on Rings and Boxes strict. Those of you new to this movement work on mechanics 5-5-5-5-5 OHS plus 5 Dips after each set.

then (14 Min.)

5 Rounds of 2 Min. AMRAP

5 OHS 60/40kg

5 TTB

5 Ring Dips

Rest 1 Min. after each 2 Min. AMRAP

Score: Reps. Continue each AMRAP where you ended the last Round. e.g. you end the first 2 Min. AMRAP at 3 Ring Dips, start the next 2 Min. Amrap by completing 2 more Ring Dips before going on with OHS… Cannot Drop the BAR!!! Load for OHS are approximately your 20RM OHS.

Fitness:

5 Rounds of 2 Min. AMRAP

5 OHS 40/20kg scale as needed

5 TTB or Knee Raises

5 Ring Dips scale as needed with bands

Rest 1 Min. after each 2 Min. AMRAP

Score: Reps. Continue each AMRAP where you ended the last Round. e.g. you end the first 2 Min. AMRAP at 3 Ring Dips, start the next 2 Min. Amrap by completing 2 more Ring Dips before going on with OHS…