22 Jul 2025

A. 5 Minutes of Bench Press Instruction and Practice

B. Every 3 Minutes for 15 minutes (5 Sets): 5 Bench Press + 5 Ring Dips (Scale: Bench Dips)
*Increase weight in as many sets as possible

C. 5 Rounds for Time:
12 KB Goblet Squats (24/16)
6 Strict Pullups
12 Single Arm KB Box Step Ups (24/16 to 20”)
6 Strict Pullups

Time Cap = 18 Minutes

Scores = Heaviest 5-Rep BP; Ring or Box Dips; Part C Time (RX or KB)