Strength (by ability: try not to use racks, hang clean the bar to your shoulders)


A) Strict Press 5*5 weight from elements
B) Strict press 5*5*90% 5RM

C+D) 8*3*60-80%%  3RM Weghted ring dips.

MetCon: In front of running clock complete 3 rounds for reps of

1min row (cal)
1min HRPU
1min DU
1min Sit ups
*1min rest

*Ask coach for scaling options