Strength:

Gymnastic push by ability.
1) bench dips 5xME
2) Bar dips 5xME
3) 5 rounds for quality 20sec ring holds- ME Bar dips
4) Ring dips 5×5-10 add weight if needed

MetCon:

3RFT
400m run
21 KB Sumo DL high pull
12 Ring dips
9 Pull ups

1) 16/12 kg KB-Bench dips– jumping pull ups
2) 20/16 kg KB-Pull ups– bar dips
3)24/16 kg KB- ring dips-C2B Pull ups
4) 32/24 kg kb-strict ring dips– Bar MU