For Load
5 sets:
5 bench presses straight in to
5 weighted ring dips
– Increase loading across as many sets as possible.

Goal & Intensity
-Build upper-body strength and control by combining bench press and ring dips.
-Practice body control with handstand walking as prep.
-Solid loading for chest, shoulders, and arms combined with bodyweight strength.
-Slow, controlled reps give far more benefit than shaky fast ones.
RPE: 7–8 – heavy but manageable, with good form throughout.
Why: This workout develops pressing strength and stability, both key for weightlifting and gymnastics in CrossFit. It builds balanced upper-body strength that transfers into bigger movements.