Strength
Bench 3 x 2 @ 90-95% of 1 RM
Strict Chin Ups 3 x max reps
Ring Dips 3 x max reps
~Rest 5 minutes~
WOD
In as few sets as possible…
50 Handstand Push Ups
100 Pull ups
**Every time you come off the wall from the HSPUs or off the bar from the PUs, do 10 squats.
*Competitor: As prescribed
*Established: Progressions as needed
*Recruit: Progressions as needed
Post loads and rounds to comments.