S/S/S:

Weighted strict ring dips

5X3

Increase weight ea set

WOD:

For Time:

20 Alt. Pistols

15 Burpees

10 HSPU

5 reps of Bear Complex (135/95)

10 HSPU

15 Burpees

20 Alt. Pistols

Scaling Options:

Pistols – banded, plate under heel, butt to box, counterweight

HSPU – ab mat, standing DB press

Bear Complex – scale weight as needed

X-tra:

Seated weighted sled pull with battle rope and 45# on sled, go length of the mats x 2