Friday 180817

EMOM 20, Alternating:
a) 0:20 L-Sit or Tuck Sit
b) 5-8 Ring Dips, 31X1 Tempo

10 Rounds For Time:
5 Deadlifts, 245#/165#
8/5 Plyometric Pushups

TIMECAP: 13:00
GEAR: 2.5

Extra Work: Behind the Neck Strict Press

5-5-5-5-5 X131 Tempo

Build over the first three sets to a hard set, with approximately two good reps left in the tank. Drop 10% for the fourth and fifth sets. X131 = Accelerate up, pause at top, three second eccentric, pause at bottom. Tempo and position take precedence over load!