OPT: Week 15, Day One

Sunday 9-22 

TRAINING:A. Weighted Ring pull-ups; amrap sets of 2 unbroken @30/10# in 10 min
15 sets
B. Ring Dips; 10x10; rest 1 min
C. Bent over BB rows; 6-8x4/arm; rest 1 min
145-165-187-209-230D . HSPUs from raised platform (25# bumpers); amrap sets of 2 unbroken in 10 min.
12 + 1 single
E. Ring Rows - 8-12 x 4; rest 1 min
12-12-12-12
+
8 min AMRAP (@85%):
8 KBS - 2 pd
8 Box Jumps - 24"
Total: 8 + 8 KBS