Strength: Dips
Perform by ability:
5*5-10 reps ( add weight if needed)
1) Bench Dips
2) Bar Dips
3) Ring Dips

Skill: American KB Swings

MetCon: 21-15-9-15-21 reps of
American KB Swings
Push Ups

A) 12/8 kg swings- HRPU
B) 16/12kg- Ring Push Ups
C) 24/16kg- Ring Push Ups
D) 32/24kg- Ring Push ups
E) 32/24kg- Ring HSPU (7-5-3-5-7