Skill: Ring Dips

Strength: Dips + Side Plank (17 Mins)

4 Sets:

:30 AMRAP Strict Dips (Ring/Bar/Box/P-Lette)

Rest :30

:20/each side Side Plank… add weight if able

Rest 2:00

Conditioning: HSPU + Row Intervals (17 Mins)

EMOTM x 5 Mins:

5-10 HSPU (Kip or Strict)

Rest 1:00

EMOTM x 5 Mins:

Row 12/9 Cals

Rest 1:00 

EMOTM x 5 Mins:

1-3 Rope Climbs

Comp: Strict HSPU, 18/15 cals, Legless 

Fitness: Kip or Strict HSPU (up to 1 abmat), 12/9 cals, Rope Climbs

GPP: Pike Pushup or Pushups, 12/9, Low Rope to stand climb

Health: Pushups, 10/8 Cals, Ring Row with Pause­