Strict Press and DB Bench Press then Ring MUs and Bar Facing Dips

4 rounds

• 4 x Strict Press @ 85% of 3RM

Then 2 rounds of

• Max Incline Dumbbell Bench Press @ 20kg per hand

Then EMOM for 20 minutes

• 1 x Ring Muscle Up

Then accumulate

• 30 x Bar Facing Dips (as low as Possible)

Results: 3RM is 135lbs/61kg so 115lbs/52kg. DB Bench Press 20 and 15 reps. Muscle Ups went well, started on the low rings at the Par Cours with heels touching the ground for the first 16 reps, last 4 from the high rings.