1a) 4X5 Strict Ring Dips – with a 5 sec pause at top of every dip, rest 90 sec.
1b) Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec.
15 min AMRAP of:
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
20 Split Jumps