Bench press doubles, dips & chin-ups Strength
Strength (load)
Build up to a heavy set of 2 bench press
Metcon (quality)
12 minutes for quality and minimum rest:
10 Strict ring-dips
10 Strict chin-ups
Accessory:
Aussie pull-up 4 x 10, with 2s stop at top - moderate/hard
Ring push-up/dip, 4 x 6-10, with stop at bottom - moderate/hard
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