Basics Skillwork: Back squat, Ft. squat, dip
Level 1/2 Strength: Back Squat 1×15 @ 40-50%, 2×8 @ 50-60%, 3-3-3+
Level 1/2 Endurance: Maximum # of burpees in 5:00

WOD
All Levels
Weighted dip 3-2-2-2-1-1-1-1-1 reps (Level 2 – Use rings)
If you can’t do an unassisted or weighted dips, then do dips with the smallest band possible.

Do full range of motion. Totally locked out at the top to breaking 90 degrees at the bottom. With bars, the shoulders should almost touch hands. With rings, the shoulders should go slightly past top of rings.