Strength

Weighted Strict Ring Dips / Push-ups
5-10 Unbroken: 3-2-2-2-1
10+ Unbroken: 4-3-3-3-2

Rest as needed, build in weight each set.

Work

“Yes Ma’am”

3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts @ 225/155
12 Strict Handstand Push-ups
9 Box Jumps @ 30/24

Home

3 Rounds
1 Minute Any Machine
12 Deadlifts
9 Push-ups
6 Jumping Air Squats