Skill: Ring Dips

 

Strength: Ring Dips/ Strict Chinups

Every 3 Minutes for 15 Minutes… (5 sets)

(X) Ring Dips

(X) Strict Chinups

 

L1: 8-10 Ring Dips, 5-8 Strict Chest 2 Bar Chinups

L2: 5-7 Ring Dips, 5-8 Strict Chin Ups

L3: 10-15 Pushups, 8-10 Ring Rows w/ Pause @ top and Bottom

L4: 5-8 Pushups, 6 Ring Rows w/ Pause @ Top and Bottom

 

Conditioning:

4x 3:00 On/1:00 Off

 

25 Wallballs

10 Burpees

AMRAP HSPU

 

L1: 30/20, Strict HSPU

L2: 20/14,  Kipping HSPU

L3: 14/10, Max HS Hold

L4: 10/6, Pushups