Strength: Dips
Perform by ability:
5*5-10 reps ( add weight if needed)

1) Bench Dips
2) Bar Dips
3) Ring Dips

MetCon: 5 RFT

10 Push ups
15 Wall Balls
20 Sit Ups

A) HRPU-20/12lb
B) HRPU-20/12lb-0/5kg weighted sit ups
C) Ring Push ups (by ability)-20/12lb-15/10kg sit ups.
D,E) Ring Push Ups-20/14lb-20/15kg weighted sit ups.