Strength 1
Front squats
Build to a heavy 3 reps
Every 2 min. Repeat a total of 6 rounds.

Strength 2
4 x 5 – weighted


4 x max effort – strict dip work
*This includes, but is not limited to, negatives, holds at the top, toe assisted box dips, etc.
*This is NOT a time to max on out banded dips

Super Set
Single arm overhead KB carry
*down and back – R; down and back – L after every set of dips