Crossfit WOD

Strength: 5×5 Dips by ability:

1) Bench dips

2) Bar dips

3) Ring dips

4) Tempo ring dips (5 seconds each direction)

MetCon: in teams of 2

200 Wall balls

EMOM BOTH partners perform 3 burpees

 

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Strength & Accessory WOD
Strength: Strict Press & Back Squat
Establish 1RM/3RM

Accessory:
One arm KB deadlift 3*8-12
Ring rows (deficit) 3*10-15