Strength:
Deadlifts
5-5-5-3-2-5
Ring dips
3x15 (dont forget to use the bands for help on these)
Metcon:
12 minute AMRAP
5 HSPU (10 of any other variation of movement)
7 strict CHIN ups (14 if you use a band)
9 ring push ups (18 for any modification of the movement)
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