Murph Strength
6 Minute EMOM
1) 5 Tempo Pullups / Banded
2) 5 Tempo Dips / Ring Pushups / Knee Pushups
Pullup Tempo- Fast Up, :02 Chin Above, :02 Controlled Descent
Dip Temo- :02 Hold Locked Out, Fast Down, :02 Hold At Chest
MetCon - AMRAP 18:
800m Run
15 Chest to Bar Pullups
15 Ring Dips / HR Pushups
(Advanced Athletes Wear 20/14 lb Vest)