Strength:

Floor press 5×5

Skill:

Ring dips

MetCon:

EMOM 15
One: 7 Thrusters 40/20kg
Two: 45 second Plank
Three: 7 Strict Chest to Bar Pull-ups

 

Strength & Accessory W.O.D

Strength:
Push Press
Back Squat
5-5-5-5; +5*85% (From Last Set)

Accessory:
KB/DB Floor press 3*8-12
Straight leg OH sit ups 3*10-15 (add weight if needed)