Strength
Every :90 x 8 sets
Odd - 6 Close Grip Bench Press (building from last week)
Even - Rope Climb Progression x 1-3 reps
Legless-> with legs (legless down) ->with legs ->lying to standing rope climb
WOD
4 sets
1:00 AAB for cals
1:00 gymnastic press variation
Strict ring dips-->strict bar dips-->hand release push ups
1:00 Double Unders
1:00 rest
Every :90 x 8 sets
Odd - 6 Close Grip Bench Press (building from last week)
Even - Rope Climb Progression x 1-3 reps
Legless-> with legs (legless down) ->with legs ->lying to standing rope climb
WOD
4 sets
1:00 AAB for cals
1:00 gymnastic press variation
Strict ring dips-->strict bar dips-->hand release push ups
1:00 Double Unders
1:00 rest