Strength
I) Z-Press
8-6-5-5-4-4-4 (building in weight if possible)
II) Strict Ring Dips
4 Max Effort sets no more than 8 total reps
WOD
"Up the Middle"
Complete 4 Rounds
12 Toes to Bar
10 Double DB Hang Power Snatch
200' Farmer's Walk
Rx: 45/30
L3: 40/25
L2: 35/20
L1: 30/15