On that day I did: Dips: 7 reps, 7 reps, 8 reps, 8 reps, 9 reps, 7 reps, 7 reps, 8 reps, 8 reps, 9 reps. TOTAL: 78 reps Negative Dips: 7 reps, 7 reps, 8 reps, 8 reps, 9 reps, 7 reps, 7 reps, 8 reps, 8 reps, 9 reps, TOTAL: 78 reps Hanged sit-up: 10 reps per min (I did 10 mins) Assisted Hanged sit-up: 10 reps per min (I did 10 mins) All EMOM (Every Minute On the Minute)