Strength: Strict Press
3 sets of 3 @ 80% of 3rm (if no 3 rm, find a 3rm)
Metcon: 10, 9, 8, 7, 6…1
Deficit HSPU* 3 in/ 2 in
Ring Dips**
*sub abmat HSPU, no abmat HSPU, off the box or pike
**sub dip station, between boxes
15 min time cap
Score: SP weight and time or time plus leftover reps in seconds
3 sets of 3 @ 80% of 3rm (if no 3 rm, find a 3rm)
Metcon: 10, 9, 8, 7, 6…1
Deficit HSPU* 3 in/ 2 in
Ring Dips**
*sub abmat HSPU, no abmat HSPU, off the box or pike
**sub dip station, between boxes
15 min time cap
Score: SP weight and time or time plus leftover reps in seconds
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