Strength: Dips By Ability
1) 0-5 reps- Perform 5 sets of max reps by ability bench/bar/ ring dips.
2) 5-10 reps- 5*5 reps *90% 3RM
3) 10+: 5*4 reps*95% 3RM

MetCon: 18min AMRAP
6 Ring Dips
12  G2OH
18 OH Lunges

A) Dips by ability- 10/5kg Plate
B) Dips by ability- 15/10kg
C) Ring dips- 20/15kg
D) Strict ring dips-25/20kg.