Tuesday 10-19-2021 Workout Of the Day

A. EMOM x 15 (5 rounds)
min 1: 5-6 strict ring dips @31×1
min 2: 5-6 strict pullups @31×1
min 3: 5-6 HSPU or pike pushups @31×1

B. 4 RFT
18/15 cal row
15 KBS @50/70#
rest 1:00

Workout Notes/Intentions: Part A is a strength EMOM with emphasis on tempo. Stay strict with the negative portion of the movements and ensure you are taking the full 3 seconds. Add a deficit for the HSPU if needed, and add weight for the other two movements if needed.

For Part B, you will complete 4 rounds for time, but you get 1 minute of rest after each round. Try to finish each round with a hard effort since you are getting rest. HSPU should be doable in about 2 sets. Go unbroken on the swings. Your rows should be pretty moderate.