A.
Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes
Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.
B.
RX
For time:
10 Wall Ball Shots (9/6 Kg)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips
Scaled
For time:
10 Wall Ball Shots (9/6 Kg)
1 Dip
9 Wall Ball Shots
2 Dips
8 Wall Ball Shots
3 Dips
…
1 Wall Ball Shot
10 Dips
Basic
For time:
10 Wall Ball Shots (6/3 Kg)
1 Chair Dips
9 Wall Ball Shots
2 Chair Dips
8 Wall Ball Shots
3 Chair Dips
…
1 Wall Ball Shot
10 Chair Dips
