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

Or

Bench Press 3.3.3.3.3.3.3. building

-If M-ups are there, do 3-5 Ring M-ups OTMEM x 10mins, beat last weeks total volume”

WOD: (Drain the tank)

30sec on/ off of rotating exercises x 4 rds
Toes To Bar
Burpee
Row (Cals)
-Score as total TTBs/ total burpees/ total cals per 30sec round (12 total inputs to score in SW)

12min

L1-rx
L2 (Scale)- knee raise
L3 (Scale)- V-up