Skill
8 sets of:
3-5 ring dips plus a 10 second ring support hold
3-5 strict pull ups (banded, unassisted, or weighted)

Try to move straight from the ring dips to the support hold to the pull ups, but give yourself a minute or two of rest between sets. If unassisted dips are too tough, throw a band under your knees or use your feet for a little push off of the ground.

We’re going to be working on some gymnastics progressions throughout January and February. You’ll see ring strength and stability work on Mondays, kipping pull up and toe to bar work on Wednesdays, and ring muscle up technique work on Thursdays. We’ll also have strict pull up work mixed into those skill sequences on a weekly basis. Tuesdays and Fridays will be dedicated to Olympic lifting work and tempo squat/deadlift work, respectively. We’ll follow that sequence for four weeks, take one week to work on other movements, and then get back to that sequence for two final weeks.

Workout of the Day
For time:
27-21-15-9
Deadlift
Lateral burpee

16 minute time cap

Scale the deadlift to a weight that lets you complete the rounds of 27 and 21 in no more than three sets, with minimal rest in between. The goal for this workout is to be able to move at a pretty continuous pace. Avoid hitting the round of 27 burpees at too aggressive of a tempo! If you’ve got gas in the tank after the first round, you can pick it up when you get to the set of 21.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 5×2:00 on, 0:30 off