Sign of the Times

Skill: Ring stability, negatives, dips, or Russian dips

Strength: Bench Press

6 reps @ 65% 

4 reps @ 85%

4×1 @ 95% 

*3-5 ring dips/dip scale b/w sets

Metcon: 3 rounds (1 min work, :30 rest)

-DB Floor Press

-Wall balls

-Rowing

-Double Unders

L1: 50/35, 30/20, DUs

L2: 35/20, 20/14, DUs

L3: 25/15, 16/12, DUs or 2x SUs

L4: 20/10, 14/10, 2x SUs