STRENGTH
Ring DIp
7×3 Weighted Dips
000,130,300,430,600,730,900
*Look to increase weight each set
WOD
For Reps
0-4 mins: 30 Strict HSPU
4-8 mins: 800m Row
8-12 mins: 40 Burpees to Target
12-16: AMRAP Squat Cleans
@60/42.5 Kg
*Score will be total number of Squat Cleans
PEAK
Midline / Shoulder work
5 rounds
20 sec L-sit holding ring support
8 Ring archer push up (4 per arm)
*For quality not for time
*Rest as needed between sets