Skill

6 rounds:
2 tempo strict ring dips
3-8 regular strict ring dips

Tempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps

Rest about 90 seconds between rounds

Modify the difficulty of the dips so that you can complete 3-8 regular strict dips immediately after your tempo dips without coming off the rings. Using a band will be a better scaling option than keeping feet on the floor so that your consistency in the tempo dips is better round to round.

Try to get a few more totaly dips across all 6 rounds than you did two weeks ago.

Record the total number of regular dips (not tempo) that you complete.

Workout of the Day

3 rounds for time:
400 meter run
21 kettlebell swings
12 pull ups (kipping or strict)

17 minute time cap

Scale the pull ups and the swings so that you never spend more than about 1:30 on either movement. It’s ok if you have to break them up, but you should be able to keep moving with little across all three rounds.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg, chest to bar pull ups
metcon: 3×4:00 on, 1:00 off