Strength 

Dips - 5xME - Ring/bar/assisted (if you are reaching 15+ reps on 1st set then you need to either add weight or move onto more difficult version of dips)

 

Metcon

For time

18-15-12-9-6-3

Overhead Squats (95/65#) 

CTB Pullups

 

Core 

100 Abmat Situps

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.