Who's suffering from wall ballitis

Strength

5 x 5 Ring dip

5 x 5 Strict pull ups

Metcon

8 min Amrap

5 Deadlifts

5 Hang Power Clean

5 Front squats

5 Push Jerks

Performance do both ring dips and pull ups / Rx for Performance is 135/95. For Fitness pick either the ring dips or the pull ups / Rx for fitness is 95/65

or pick your weight for the Amrap based off you 1 rm jerk (50-60%)

If you are unsure of what is appropriate weight speak with the coach and they will help you decide.