Strength:
Weighted Dips by ability (Bench dip, bar dip, ring dip)
Work up to a 5 rep max


MetCon:
3 Rounds for reps
3min AMRAPs
3 HSPU
5 Toes 2 Bar
7 KB (a) Swings
*2min Rest between

A) Ask coach for specific instructions
B) HSPU by ability/ Pike Push ups-k2e-20/12kg
C) Rx’d 24/16kg
D) Strict HSPU-32/24k