Mobility:

Strength: A) Dips 5 set of max reps dips by ability (from elements 4) B) Bar dips establish 5RM C+D) Ring Dips establish 3RM. Skill: Kipping HSPU MetCon: “Kip for cure” 7min AMRAP 7 Pull ups 5 HSPU 3 OHS 40/30kg *Ask coach for scaling options.

S&A WOD ME Press Strict Press 6-6-6-6-6-6 Weighted Push ups 4*8-10 Laterall raises 3*12-15 Triceps ext. 100 reps in any order.