S/S/S:

Weighted strict ring dips

5X5

Increase weight ea set*

*If you can’t do weighted ring dips, stick with body weight strict

Video courtesy of CrossFit HQ.  Pay attention to the end position on the dip.  Get that slight turn out to keep the shoulders in a stable position.

WOD:

Snatch Triplet

High Hang/ Hang/Ground

5 sets of one cycle. 

Increase weight for each successful set

Video courtesy of Antonio Nieto-Hernandez.  Each cycle should look like this.

X-tra:

Olympic Wall Squats – 2 min

Overhead banded mobility – 2 min per side