Skill

10 sets of 3 strict ring dips
Banded, unassisted, or weighted

Rest about a minute between sets

Try to bump up the difficulty just a little bit from last week’s 7 sets of 4. A great way to do this is to add a 2.5 pound or 5 pound plate to your body, whether you’re going banded, unassisted, or already had some weight on there.

Workout of the Day

AMRAP in 15 minutes:
21 sit ups
15 box jumps
9 deadlifts

Load your bar to a weight that has you completing each round of 9 deadlifts in no more than 2 or 3 quick sets throughout the workout. If you scale properly, then none of the 3 movements should be a huge sticking point relative to the other two. Settle into a steady pace that you can sustain across the whole 15 minutes.

standard: 135/95 pound bar, 20/12 inch box
rx: 185/135 pound bar, 24/20 inch box
sport: 225/155 pound bar, 24/20 inch box
metcon: 5×2:00 on, 1:00 off