Skills
3 sets for quality of:
Advanced:
:05 ring support hold
2 strict ring dips
2 kipping ring dips
:05 bottom of dip hold
Beginner
:05 box support or plank hold on parallettes
3 strict box dips or parallette push ups
:05 bottom of box dip or parallette push up hold
Strength
2 Pause Back Squat + 2 Back Squats (4 x 1 @ 60-65% of 1RM)
*3 Sec Pause
-Superset with-
2 seated box jumps – tallest possible
Metcon
“Pumpkin Mash”
On a 13:00 clock:
66 double under buy-in
In remaining time AMRAP:
13 wall balls
13 overhead med ball sit ups
13 OH walking lunge steps w/ med ball
*Do not put med ball down during all 3 movements. Doing so incurs a 10 burpee over med ball penalty.
