Strength: Bench Press

A+) Establish 3RM RM Bench Press.

MetCon: 21-15-9-6-3 Reps Of

KB Swings (american by ability)

Dips

A) Ask coach for specific instructions.
B) 20/12kg-Dips by ability (ring/bar/bench)
C) 24/16kg- Ring Dips (kipping permitted)
D) 24/16kg- Strict Ring Dips
E) 32/24kg-Strict Ring Dips