Friday the 12th

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I.
3 Rounds
6 Strict Ring Dips
12 Russian KB Swings
18 Box Step Ups

II. 
Back Squat – 4×4 @80%

III.
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of strict press max (each DB)
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

IV.
Bike – 1k x 5
Rest 2:1 (Rest twice as long as the work takes each round)

V. Please choose ONE of the following.

Va.
AMRAP (14)
9 Ring Dips
12 Sumo Deadlift High Pull 135/95#
15 Box Jumps 24/20″

Vb. 
Dumbbell Bench Press – 4×8 (Heavy)

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Filed under amrap, crossfit, fitness, Power Lifting, strength & conditioning, WOD

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