Weighted Ring Dip 5-5-5-5-5 & Single Unders (Unbroken) 4 x 30 & AMRAP 14 mins: Alt Single Arm Devil Press and Strict Pull-ups

Weighted Ring Dip 5-5-5-5-5

 

Weighted Ring Dip 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

 

Single Unders (Unbroken) 4 x 30

 

Single Unders (Unbroken) 4 x 30

Rest as needed between efforts.

 

AMRAP 14 mins: Alt Single Arm Devil Press and Strict Pull-ups

 

Complete as many rounds as possible in 14 mins of:
10 Alternating Single Arm Devil Press (50#/35#)
5 Strict Pull-ups

Photo by @snoridgecrossfit

Definition of Strength 

Highlights from the Sandbag Ladder at the 2022 Games.

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