Skill
10 sets of 3 strict ring dip
Banded, unassisted, or weighted
Rest about 60-90 seconds between sets
Pick a difficulty that makes the 3 dips tough by the later rounds
Workout of the Day
4 rounds for time:
200 meter run
15 hang power cleans
15 push jerks
16 minute time cap
Pick a light weight for your barbell; you should be able to finish the 15 hang power cleans and the 15 push jerks in no more than two sets each without much rest. Stay light and quick on the runs!
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:30 on, 0:30 off