Weighted DIps 5.4.3.2.1. work up to a 1RM (beginners do weighted negatives)
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EMOM 9 minutes
Minute 1 -4 weighted pistols/leg
Minute 2 -10 V ups
Minute 3 – 2-3 MU or 5-10 bodyweight dips
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EMOM 20 minutes
odd-10 burpees
even-10 wall balls
Beginners do 10 burpees/wallballs OR 30 sec of work which ever comes first.