Skill: Ring Dip or build the ring dip
4×1 min max reps or 20 Ring dips
Rest 2-3 minutes.
Ring dips can easily be subbed for bar or box dips. They can also be banded for assistance or, when done right; assisted by the legs of the working athlete
WOD
Run 1200 m, bike 1.5 miles legs only or row 1500 m
45 Box Jump Overs 24/20
45 Hang Power Cleans 115/75
Run 1200 m, bike 1.5 miles legs only or row 1500 m