Upper Body

Rounds in 20 minutes of:

5 ringdips,
5 highpulls (95 lbs),

10 Overhead presses (95);
10 chinups,

15 pushups,
15 horizontal-rows (reverse pushups, from rings).

reps

~weight

movement

1

2

3

4

5

splits   ↓

5 ringdips

5 highpulls ~95

10 OH press ~95

10 chinups

15 pushups

15 h-rows

round splits →

time / score

recovery

work (foot-pounds)

power (fp/min)

pwr ratio (p/bw)