STRENGTH:Strict Ring Dip (Test#2) Best out of 3 attempts on 2mins, (then 2 more sets) :
-Rings
-Rings w/ Red Band
-Matadore/ Jerk Boxes
-Ring Support Hold ME

or

– Find your 5rm Bench Press

WOD: (Beetle bug)

1 mile Run (10min Cap)

at the 12min Mark

800m Run (5min Cap)

at the 20min Mark

400m Run (2.5min Cap)

L1 (Rx)-5 laps, 2.5 laps, 1 lap+ Turn
L2 (Scaled)- 10min Cap/ 2 laps/ 1 lap
L3 (Scaled) -Row/ Bike 8min AMRAP, 4min AMRAP, 2min AMRAP

23min