Pull-ups, ring dips (and holds), pistols

4 strict pull-ups
1 min rest
2 ring dips
1 min rest
18 pistols R leg

Rest 4 min

4 strict pull-ups
1 min rest
2 ring dips
1 min rest
18 pistols L leg (put my R foot down 3x)

Rest 4 min


3 strict pull-ups
1 min rest
28-second static ring hold
1 min rest
15 pistols R leg



Rest 4 min


3 strict pull-ups
1 min rest
25-second static ring hold
1 min rest
15 pistols L leg (clean!)

Random strengthy metcon @CFD

As many sets in 5 minutes:

* Power Clean x 1
* Split Jerk x 3 (95#)

rest 2 minutes

As many reps in 4 minutes:

* Alternating Pistols

rest 2 min

As many rounds in 3 minutes:

* 5 burpees
* 5 pull-ups


Clean & jerks (95#): 11 rounds + 1 clean + 1 jerk
Pistols: 73
Burpees/pull-ups: 4 rounds + 5 burpees

11.5 + 73 + 4.5 = 89 total