20 minute effort

I. Warm-up:

5 Rounds of:

3 ring dips, turned rings out

6 goodmornings, bar

10 seconds, Front Lever tuck hold


II. 20 minutes as many rounds as possible:

155 pound, Back Squats, 7 reps

40 pound. dumbbell Overhead Lunges, 10 steps, right hand

7 Burpees

40 pound, dumbbell Overhead Lunges, 10 steps, left hand


V + 7 Back Squats


Started the first round with 175 pounds on the back squat , but thereafter dropped down to 155. It was just too heavy for today, after a few hip heavy days in the past week.