A. Three sets, not for time, of:
Bounding Box Jumps x 8-12 reps
Pistols x 4-6 reps each leg
Toes to Bar x 10-12 reps

B. Three sets of:
Back Squat x 4-6 reps @ 31X1
(note tempo and pause at bottom – need to know what 31X1 means? Click here and here.)
Rest 2 minutes
Ring Dips x 10.10 @ 21X0*
Rest 2 minutes

* '10.10' indicates that you rest 10 seconds between each set of 10. Note the pause at bottom to make sure your of full ROM in the bottom position. If you cannot complete 10 ring dips, that’s ok, just do a set of as many reps as possible MINUS 2 – in other words, stop 2 reps shy of failure, then rest 10 seconds and repeat – note your numbers achieved.

C. Eight sets for max meters of:
30 seconds of Rowing
90 seconds of Rest
(Please note meters for each set individually.)


A. 24″ Box Jumps 12, 12, 8 (got some coaching on these and I probably need to practice on a 20″ to get the bounding right)
Pistols 6 each leg x 3
T2Bar 12 x 3

B. Bksqt 275×5, Ring Dips 10 (missed 2nd set)
285 x 5, Ring Dips 10, 4/4/2
285 x 6, Ring Dips 10, 4/3/2/1
Make up set of Ring Dips missed on Round #1: 6/3/1

C. 181m, 187m, 165m, 180m, 176m, 184m, 175m, 189m

Weight for last set of part B was about 80% of my current max for a 1 rep back squats, which felt pretty challenging at 6 reps w/tempo. Ring dips are definitely improving. Rowing felt good today too. I kind of spazzed out on a couple of the row starts and almost lost my seat (especially the 3rd round). I need to work to be smoother/more under control at the start.