Floor press. 2 sec lower and 1 sec pause.

• Find heavy set of 6 reps or 3×6
• advanced athletes can do Bench press

For quality and minimum rest:

• 15-12-9-6-3 reps of Ring dips / parallette dips / bench dip

+ 2 rope climbs after each set

Rookie wod klo 18

Floor press, Robe climb and bench dip technic + workout with these movement