STRENGTH: Ring Dip 2 ME sets on 2mins , then 3-5 reps OTMEM x 6mins, 1-1-1 tempo*
* Tempo= 1-1-1 means down for 1sec, pause at bottom for 1sec, hold at top for 1 sec.

Or

Bench Press 8.8.8.8.8.8.8 building

-If M-ups are there, do 1-2 Ring M-ups OTMEM x 10mins”

 

WOD: (Fun Filled Friday!)

Run 800m
40 Push-ups
40 Box Jumps
40 CTBs

Run 400m
20 Push-ups
20 Box Jumps
20 CTBs

18min Cap

L1(Rx)- 30/24″”Box, CTBs
L2 (Sclaed)- 600m Run, Incline Push-ups, 24/20″”, BW pull-ups
L3- Row 800/600m, knee push-ups, 20/14″” Step-ups, V-rows