Strength
Bench 7 x 3 @ 80-85% of 1 RM
Strict Chin Ups 3 x max reps
Ring Dips 3 x max reps
~Rest 5 minutes~
WOD
Sprints
100m x 7
Rest 1 minute
**MAX EFFORT
*Competitor: As prescribed
*Established: Progressions as needed
*Recruit: Progressions as needed