Strength:
A1. Weighted Dips: 5×6-9*
A2. Bent Over Row: 5×6-9*
* If you got 5×9 last week, increase by 10#
*If you got fewer than 45 total reps last week, keep the same weight and shoot for 5×9
Conditioning:
12 min AMRAP:
- 3 Rope Climbs (17′) or 4 Rope Climbs (12′)**
- 7 Push Press (135/95)
- 15 Burpees
**Scale for Rope Climbs is 10 Strict Pull Ups