Strength:
A) Dips 5 sets of max reps by ability.
B) Strict Bar dips 5*max reps
C) Strict ring dips 6*70% max reps (from sunday)
D) Strict weighted ring dips (16/12kg) 6*70% max reps (from sunday). .

MetCon: 15 min AMRAP Ladder
3 S2OH
3 Burpee OTB
6
6
9
9
…

A) 20/15kg barbell
B) 30/20kg
C) 40/30kg
D) 52.5/40kg