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A.1.:
4X8 Strict Ring Dips (no measure) For those who are efficent at Ring dips, do weighted or Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps Rest 60 sec. A.2.: 4X3 Jerk Grip Behind The Neck (BTN) Push Press + 2 Jerk Grip Overhead Squat (OHS) – heaviest possible (no measure) Rest 60 sec. B.: "Karen" For Time: 150 Wall-Ball Shots, 20# / 14#
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