STRENGTH:Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer)
Then for another 8mins (12 total minutes) OTMEM 3-5 Dips (Add weight/ difficulty as needed to achieve failure close to 5), shoot for more total volume then previous week
Or
Close Grip Bench 5.5.5.5. Across


WOD: [ Tres ]
On 3 Minutes x 5 rds
15 Burpees (Cap at 1min)
Run 200m
-record splits for each interval
15mins
L1- 15/ 200m
L2/M-12/200m
L3-10/ 150m
Buy-Out:
A) 4 x 20 Hollow Rocks
B) 4 x 30sec. HS Hold between each set