WOD 24/7/16
| Strength: A) Strict Press 5*5 weight from elements B) Strict press 5*5*90%5RM C+D) Establish 3RM Strict press Skill: Kipping ring dip MetCon: Complete for time (by ability) 100 reps of ring dips *EMOM perform 3 Strict Pull ups **Ask coach for scaling options |
| S&A WOD: ME Press Bar dips 4-4-4-4-4 (add weight if needed) KB/DB Press 4*8-10 Svend press 3*12-15 Triceps ext. 100 reps in any order |