Skill:
Dip Progression, athletes will perform 5-10 reps of each progression from easy to difficult.
Strength:
Deadlift
Recent On-Ramp grads should be working off a challenging, yet fairly conservative, 3 rep weight where form is near perfect.**
1x5@75%ww
1x3@85%ww
1x1++Amrap@95%ww
WOD:
3RFT:
21 A-KBS
12 Ring Dips / Dip variation
500m Row