April 2, 2019

April 2, 2019

5 minute clock : 

25 scap pull ups (controlled)

5 pull ups  

25 scap push ups (controlled)

5 push ups 


15 minute clock : 
find 1 rep max weighted strict pull up

notes : 
level 2: amrap unbroken strict pull ups
level 3: amrap unbroken inverted rows 


15 minute clock : 
find 1 rep max weighted dip 

level 2: amrap strict dips
level 3: amrap strict dips with band (list color band/bands used in comments)


for time : 
50 kettlebell swings (70/53)


notes :

- rx+ - 88/70
- level 2: 53/35
- level 3: 35/26
- time cap = 5 minutes

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