Strength: Ring Dips
10 min EMOM
Odd: 5 sec hold at the top of the dip + slow (2 sec) decent to the bottom of the dip x 3 reps
Even: 5 sec hold at the bottom of the dip + strict press up to the top to complete the ring dip x 3 reps.
WOD: 3 Rounds
9 S2OH (95/135)