STRENGTH: Dip Max + OTMEM
2 ME Dip sets, on 2 min
Then OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5)
Or Close Grip Bench 5.5.5.5 Across

WOD: [ The Final Countdown ]
10.9.8.7.6.5.4.3.2.1 of-
TTB
KBS
Burpees
L1-TTB, 70/53
L2/M-KTE, 53/35
L3-knee raise, 35/18
15min cap
Core Buy-Out:
A) 3 x 20 Hollow Rocks
B) 3 x 20sec. HS Hold between each set