Focus: 

Dips

set 1: 12 full reps light

Set 2: 6s top hold 6s bottom Hold 6 full

Set 3: 8 full reps with 3s decent

Set 4: 6 full reps + Weight

Set 5: 3 Heavy reps

 

WOD: 

11 min running clock

1 min to get Max Muscle Ups

9 Min amrap

21 Shoulder 2 OH 115/75#

15 GHD Situps

9 Squat Cleans 115/75#

1 min max MU

****sub C2B/PU for MU****

 

Recovery:

800m Walk