Push, pull, and dip

Training at 4p

A1. standing press @ 12X2; 8,8,6,6,4; rest 90 sec

55#, 60, 65, 70x5, 75x3

A2. medium grip pronated chin ups @ 22X0; 2-3 x 5; rest 90 sec

bwx3, bwx3, bwx3, bw+5#x1, bwx3

B1. strict dips on bar @ 2010; amrap (-1) x 7; rest 45 sec

5, 4, 4, 3, 3, 4, 3

B2. knees to elbows x 10 reps; rest 45 sec x 7

10, 10, 10, 10, 10, 10, 10 UB

C. gh raises @ 20X0; 10-15 x 3; rest 90 sec

bwx15, 10#x15, 15#x15