STREGTH

E.M.O.M x 12(4 rounds):

min 1= 5-8 STRICT ring dips(use bands if needed)
min 2= 15-30 sec ring support hold
min 3= REST

METCON- 4 ROUNDS FOR TIME( CAP= 16 MIN)

12 power clean 52.5/35 kg
9 TTB
7 ring dips

RX+ 60/42.5 kg