A.
Every 3 minutes, for 15 minutes of:
Bench Press x 1 rep @ 21X1 + 3-4 reps @ 10X1
All five sets should be performed with at least 5% more weight than was used last week.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-Ups
8 Pull-Ups
12 Ring Dips
16 Push-Ups
*If you would like to play with ring gymnastics skills, consider performing the following for 12 minutes:
1 Strict Ring Muscle-Up (or 2 Strict Ring Pull-Ups)
4 Ring Muscle-Ups
8 Ring Dips
16 Push-Ups
