Skill: Ring Dips

Strength: Push Press

Every 3:00 x 4 sets

12-12-10-8

*Increase weight each set

*Record heaviest set

Conditioning:

3 Rounds (15 total mins)

:30 AMRAP Strict Ring Dip

rest :30

1:00 AMRAP Double Unders

rest :30

1:00 AMRAP Abmat Situps

Rest 1:30

Sets Start @ 0, 5:00, and 10:00

*Dip Scales:

Strict Ring Dip, Ring Pushup, Bar Dip (1 band), RIng Plank,  Pushups