Skill
7 rounds:
10-15 second ring support hold
Immediately into one set of ring dips (strict)

Rest one minute between rounds.

Scale the ring dips with a band if needed so that you’re able to complete 4-6 ring dips each set. If the dip is a strong movement for you, just shoot for a slightly larger number of them each round. Feel free to drop down to a push up rather than a ring dip if the dip is not a safe and stable movement for your shoulder.

If you’re able to do a ring muscle up, then do this skill work on the high rings, initiating with a ring muscle up.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
12 alternating dumbbell power snatches
16 air squats
60 drag rope single unders

Pick up where you left off after each 1 minute break; you’ll be counting and scoring this workout like a regular AMRAP, but with 1 minute interrupts.

Use a dumbbell weight at which you can complete 12 power snatches unbroken for the majority of the workout. The goal of this workout is to keep a steady and constant pace from movement to movement.