Skill

7 sets of 4 strict ring dips
Banded, unassisted, or weighted

Rest about a minute between sets

Keep the same weight on today’s 7×4 that you did for last week’s 10×3. You could even consider adding another 2.5 to 5 pounds if that was easy for you. Make sure you leave room to grow on next week’s 10×3 though.

Workout of the Day

AMRAP in 8 minutes:
4 front squats
30 double unders

Use the heaviest weight with which you’re able to complete 4 front squats unbroken in a workout context with a bit of rest before your attempt. You don’t need to be able to do that the whole way through, but if you’re breaking it up right at the start then you’ve probably gone a bit too heavy. Scale the jump rope so that it takes no more than 30-45 seconds per round.

standard: 115/85
rx: 155/105
sport: 185/135, drag rope double unders
metcon: 4×1:30 on, 0:30 off