10m - Dynamics

5m - Ring Dip Review

5m - Scaling Talk

5m - Test Max Strict Ring Dips (scaling test - banded dips)

5m - Test Max Strict CTB (scaling test - banded chin over the bar pull-ups)

*For athletes who cannot complete a dip or pull-up, with a reasonable amount of bands, they may test a max set of ring rows with their feet locked directly under the straps and a max set of hands on a box push ups.

MetCon - 4RFT:

16 Alt. Dumbbell Snatches 50/35lbs

12 Pull-Ups

*8m time cap