STRENGTH
Ring Dip
5×10 Ring dips
*Strict for adavanced athletes
*Tempo: 2 down 2 up
*Kipping if no strict movement
WOD
For Time (12-15 min cap)
50 STOH @42.5/30
35 Hip Extensions
20 Box Jump Overs @ (32/24)
10 Clusters @70/47.5
5 Rope Climbs
PEAK
5×3@80% of 1RM Front Squat
Upright Row 3 x 10
Lat Raises 3 x 10
*Choose a weight where you can maintain good form
*Rest as needed