M/E Bench Press & Max Weighted Strict C2Bar Pullup, Ind complete 10.8.6.4.2 Strict Dip, Strict C2Bar, Row 1km AFAP

Beginner 

(A) Bench Press-Work to the limitations of your movement

(B) Strict Pushups & Pullups-3 sets 3-5reps at lightest band possible.

(C) Individually for time-10.8.6.4.2 HR Pushup, Pullup immediately after Run or Row 1km

Intermediate 

(A) M/E Bench Press

(B) 3 Best Sets of Ring Dip & Strict C2Bar Pull-up 

(C) Individually for time-10.8.6.4.2 Strict Pushup, C2Bar Pullup immediately after Run or Row 1km

Advanced 

(A) M/E Bench Press & Max Strict Weighted C2Bar Pullup

(B) Individually complete-10.8.6.4.2 Strict Dip, Strict C2Bar Pullup

(C) Individually for time-Row 1km

Coaches Tips-(A) CFS Rules Apply. (B) If you can't manange strict the whole way through stay as tight as possible on your kip (C) AFAP