Ramirez_rotator

ATHLETE

A. “Dashed Tomatoes”
3 Rounds of “Cindy,” 1 Round of “DT”
2 Rounds of “Cindy,” 1 Round of “DT”
1 Rounds of “Cindy,” 1 Round of “DT”

1 “Cindy” Round – 5 Pull-Ups, 10 Pushups, 15 Air Squats
1 “DT” Round – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)(135/95)(115/75)

B. 1 min Max Cals on Assault Bike
2 min Rest
1 min Max Cals on Assault Bike

COMPETITOR

A.  “Dashed Tomatoes”
3 Rounds of “Cindy,” 1 Round of “DT”
2 Rounds of “Cindy,” 1 Round of “DT”
1 Rounds of “Cindy,” 1 Round of “DT”

B.  Squats
3×8 Front Squats

C. Gymnastics Strength (If you did the gymnastics work yesterday, just do weighted dips)
5 Rounds NOT for time of:
5 Weighted Strict Ring Dip
5 Weighted Strict Pull-up