CGDL/ Amrap bar dips/ chin ups/ EMOM ring PUs/ 3 min AD

OPT She Nov 3

A1. clean grip DL @ 11X1; 50% 1RM; 3 reps x 12 sets; rest 45 sec

A2. dips on bar - amrap (-1) x 12 sets; rest 45 sec

B. mixed grip chin ups @ 21X0; 2-3 x 3; rest 90 sec

C. ring push ups - EMOM  x 5-10 - 10 minutes

D. amrap AD cals in 3 min

Results:
A1. CGDL 50% - complete @ 125#
A2. amrap -1 dips - 15,12,10, 10, 10, 10, 9, 9, 9, 6, 5, 5 - triceps on fire!!
B. mixed grip chin ups - 30#, 30, 35 all x 3
C. ring push ups - 10,8,8,8,7,7,7,6,6,6
D. 3 min AD - 49 cals

Yeah Dawn joined in on the She program today!