Strength
Ring Dip/Barbell Face Pull
3 Sets:
6-10 Strict Ring Dips
12-15 Barbell Face Pulls
WOD
EMOM 15, alternating:
a) Tough set of Pushups
b) 7-10 Single Arm Dumbbell Rows on left & Right
c) 15-20 KB Swings
Strength
Ring Dip/Barbell Face Pull
3 Sets:
6-10 Strict Ring Dips
12-15 Barbell Face Pulls
WOD
EMOM 15, alternating:
a) Tough set of Pushups
b) 7-10 Single Arm Dumbbell Rows on left & Right
c) 15-20 KB Swings