Essentials:
A.
4 Sets
Dip Negatives x 5-7 reps
-Rest 20 sec-
Bent Over Dumbbell Row x 5-7 reps per Arm
On the 3min Mark
B.
14 min AMRAP
Strict Shoulder Press x 5 reps
Bar Facing Burpee x 5 reps
Jumping Pull Ups x 7 reps
Bar Facing Burpee x 5 reps
Box Dips x 9 reps
Bar Facing Burpee x 5 reps
Fitness:
A.
4 Sets
Weighted Dip x 5-7 reps
-Rest 20 sec-
Bent Over Dumbbell Row x 5-7 reps per Arm
On the 3min Mark
B.
14 min AMRAP
Strict Shoulder Press x 5 reps 75/55
Bar Facing Burpee x 5 reps
Pull Ups x 7 reps
Bar Facing Burpee x 5 reps
Box Dips x 9 reps
Bar Facing Burpee x 5 reps
RX+:(95/65)(Strict Pull Ups 7/5)(Strict Dips)
Performance:
A.
4 Sets
Weighted Dip x 5-7 reps
-Rest 20 sec-
Bent Over Dumbbell Row x 5-7 reps per Arm
On the 3min Mark
B.
14 min AMRAP
Strict Shoulder Press x 5 reps 95/65
Bar Facing Burpee x 5 reps
Strict Chest to Bar Pull Ups x 7/5 reps
Bar Facing Burpee x 5 reps
Strict Ring Dips x 9 reps
Bar Facing Burpee x 5 reps