Skill: EMOM x 6

Odd: 3 Rx Ring Dips (6 banded, 8 bench) and 10 Hollows

Even: 3 Strict HSPUs (Rx+ Strict Deficit HSPUs)

 

Strength: Bench Press in 20 mins 

Find 3RM, then 50% x 8 (use % of 3RM)

 

WOD: “Annie”

50-40-30-20-10

DUs

Sit Ups

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