STRENGTH:Dips- 2 sets of Max Effort Reps on 2mins, then @min 4, 3-5 Ring Dips at a 3-3-3 Tempo for another 6 sets (10-12mins)
3-3-3 Tempo = 3 secs down, 3 secs at bottom, 3 secs at top.

Or

Bench Press 5.5.5.5.5.5.5
(3 warm-up sets, 4 sets across, goal is old 5rm score for 4 working sets).”

WOD: (Run, Press, Lift)

400m SB Run
40 DB Chest Press
40 DB Deadlifts
300m SB Run
30 DB Chest Press
30 DB DLs
200m SB Run
20 DB Chest Press
20 DB DLs

L1 (RX)- 60/40, run
L2(Scaled)- 40/30, 300/200/150m run
L3- 25/15, row same meters

20mins