We will have two workouts today. The first is a Skill based EMOM featuring tall box jumps and a core scorching L or Tuck hang. The second workout is Set up as a FIGHT GONE BAD style workout with max effort for reps over one minute in each the row, ring dip, box jump and toes to bar. You should be able to move from movement to movement fairly easily do to the different demands on the body, so expect to work for 45 to 50 seconds before switching. A great goal would be 20 reps minute for each movement. Other wise, set the pace on the first round and work to maintain or beat those numbers in rounds 2 and 3.

SKILL

EMOM x 8 MINUTES

MIN 1 – 3-5 Reps Tall Box Jump*
MIN 2 – Max L-Hang or Tuck-Hang

*Suggested max height of 36″

WORKOUT

3 SETS FOR MAX REPS

1:00 Cal Row

1:00 Strict Ring Dip or Bench Dip

1:00 Box Jump (24/20)

1:00 Toe to Bar

-Rest 1:00 b/t Sets-