Strength
A1 Strict Dip
4×5 @ Weight
4×5+ @ Strict
4×8+ w/Band
4×5 Negatives (most preferable if you can’t do dips.)

A2 DB Bent Over Row
4×10 – Heavy

WOD
AMRAP 11
5 Push Press (135/95)
8 Strict Pull-Up
20 Sit-Ups