WARM UP:
PART 1:
1RM Weighted Ring Dip
*Score = Heaviest Load
Use a medball or a db between feet or knees to add load.
Modify to box dips and practice sets of 5-10 reps with bodyweight or bands if needed.
PART 2:
Max L-Sit Hold
*Score = Max Time
Hold support at top of the rings and keep knees extended even if they drop slightly.
AMRAP 15:
3 Ring Dips
30 Double Unders
3 Dumbbell Snatches (50/35)
3 Ring Dips
30 Double Unders
6 Dumbbell Snatches (50/35)
3 Ring Dips
30 Double Unders
9 Dumbbell Snatches (50/35)
…
[Add 3 Dumbbell Reps Per Round]
*Score = Total Rounds + Reps
Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders into the next Round. . . their score would be 5+13.
T1: Hand Release Push Ups instead of ring dips and single unders instead of dubs.
T2: As written
T3: Strict Dips and Unbroken Dubs.