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The workout for 12/8 is...
|4 Rounds of 12 Reps: Alternating Back Rack Lunges (12 total). Taken from the rack and as heavy as possible while not compromising form/ROM. Between each set, do 1 set of max effort strict pull ups (or strict muscle ups/false grip ring pull ups). Rest as needed between sets
|8 minute AMRAP:|
|- Waiter Walk down/back x2 (53/35) 1x right arm, 1x left arm|
|- 8 Jumping Lunges (R/L = 1)|
|- 8 Strict Ring Dips|