Skill
6 rounds:
10 easy ring rows
5 strict ring dips (banded, unassisted, or weighted)
Rest 1-2 minutes between rounds

Choose a difficulty for the dips that makes 5 reps per round hard to get in a single unbroken set, but manageable. Transition immediately from the ring rows to the dips each round.

Workout of the Day
For time:
21-15-9 squat clean
After each round, run 400 meters

16 minute time cap

Use a barbell weight that has you doing quick singles on the squat cleans through the whole workout. You shouldn’t be resting for more than about 5 seconds on average between lifts. You’ll likely have to recover on the runs a little bit, but try to pick the pace up on the second half of each.

standard: 95/65
rx: 135/95
sport: 135/95, 500 meter runs
metcon: 6×1:40 on, 0:20 off