WOD
Strength
Pushpress: 6 sets of 5, working to 5RM
Conditioning
EMOM for 6 rounds (18 minutes):
2 Back Squat (80%)
5 Strict Ring Dips + 3 Strict Pullups
100′ Waiters Walk (50/35)
*Waiters Walk = 50ft L + 50ft R. Scale dips with banded bar dips, or strict pushups.
Extra
4 sets of the following holds… all in succession
-3 sec. false grip/hollow hold
-3 sec. hold with arm 90 degrees
-3 sec. hold w/ rings on chest
-3 sec. in bottom of dip
-3 sec. support position