Skill
7 rounds:
One set of strict ring dips (4-8 reps)
One L-hang or tuck hang on the bar (10-30 seconds)
One minute of rest

Modify the difficulty of the dips (with a band) and the L-hang (by tucking your legs) so that each effort falls within the ranges given above.

Workout of the Day
AMRAP in 10 minutes:
30 crossovers
12 front rack lunges

Pick a challenging weight for your front rack lunges. If you’re able to do all of your rounds unbroken, you either went a bit too light or are very strong on that movement. Modify the jump rope so that it doesn’t take more than about 30-45 seconds each round.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×1:40 on, 0:20 off