saturday 6th oct

wod#1
Dips3 sets of:
3 Weighted Dips 28kg
3 Strict Dips
Max kipping Dips = 7,6,4
Each set is one giant set, meaning you will perform all the weighted, strict and kipping as one big set. Here what it should look like; Complete the weighted dips with a dumbbell between your legs. After your 3 weighted dips drop the weight without coming off the rings and continue with the strict dips. Then without coming off the rings do a max set of kipping dips. That is set one.
You choose the weight. Rest as needed between sets.

Pull ups
3 sets of:
3 Weighted Pull ups 20kg
3 Strict Pull ups
Max kipping Pull ups = 15,21,22
Same protocol as the dips. 
wod#2
work up to heavy snatch = 75kg
work up to heavy c+j = 90kg
work up to heavy clean = 100kg
3x6 front squat = 90,95,100kg pr