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A. Bench press – Work up to a heavy set of 5.

B. 3 rounds, not for time:

Max effort ring dips (scale to bar dips, foot-assisted bar dips, or regular push-ups)

Rope climb practice OR if you are proficient, do 1-5 climbs each round

8 Split squats per leg with 3 second negative (try to go up in weight from last week if possible).