"Push & Pull"

1)
For Time:
First Round -
10 Ring Dips
10 Pull Ups

Second Round
9 Ring Dips
9 Pull Ups
(w/ 10# on belt)

Third Round
8 Ring Dips
8 Pull Ups
(w/ 20# on belt)

Fourth Round
7 Ring Dips
7 Pull Ups
(w/ 30# on belt)

continue dropping one rep each round + adding 10lbs more each set

2)
Walking OH Lunges
30m of lunges with BB overhead
45#, 75#, 95#, 115#
Rest one minute between rounds

“I’m not here to save myself.
I am here to destroy myself.
I am not here for the smart if smart means shirking the work.
I am here for The Hard.
It may look like I’m here to lose or give the race away.
But when I win one I will have fucking earned it.”

-Mark Twight