1a) Front Squat/Back Squat: 4X7/13 @ 94% (of load used on 131021) – rest 90 sec.
1b) 4X5 Weighted Ring Dips + ME Ring Dips – heaviest possible, rest 90 sec.
Note: The set of 5 Weighted RD should be loaded with a DB between the legs/feet – these should be very heavy. After locking out the 5th rep, drop the DB and immediately begin a ME unweighted set.
Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.