9/15/16

A. Front Rack BB Steps x 10 (5/side) rest 2 minutes x 5 sets

100#, 110#, 120#, 125#, 130#

B. EMOM x 5 - 8-10 TNG Power Cleans 105#

10 ub for all. 

C. 5 sets:
3 Strict Ring Dips
5 Kipping Ring Dips
18 Second Static Ring Hold
Rest 2 minutes

Done. 

+
Strict "Diane"
21-15-9
Deadlifts 155#
HSPU
rest 3 minutes
AMRAP 3
Chest 2 Bar Pull-Ups

4:55 & 36 c2b

+

Emom x 6 

2-3 ub c2b

(Goal: I will be able to do sets of 5 by oct. 22nd)