Ring Dips
Establish Challenging Progression
Then

(Fitness)
EMOM x 10
3-5 Reps for Control and Quality

(Comp)
3 Sets for Max Reps (1-2 RIR)
(Rest 3:00)

Bench
Teams of 4 – Waterfall Format
20:00 AMRAP for Quality

10-12 Bench Press (Add Tempo if team weight is light)
10 DB Deadlifts w/3 Second Eccentric – 100′ DB Farmers Carry
10 Parallette Push Ups / Deficit Push Ups
12-15 Ring Rows (Find Challenging Position)
1:00 Ski