Skill
AMRAP in 8 minutes:
3 strict ring dips
10 second ring support hold
3 strict ring dips
20 second L-sit (floor)

Scale the ring dips with a band or with feet so that you can complete the whole set of dip-support-dip without dropping off the rings to rest. Be sure that you’re getting a good deep range of motion on the dips as well. Go for quality instead of quantity on this.

Workout of the Day
5 rounds:
90 seconds of calories
90 seconds of rest

Start every interval, including all the rest intervals, with 8 kettlebell swings.

Choose a kettlebell weight that lets you hit the 8 in an unbroken set, and push the pace on the machine. Record your total calories (don’t count the swings).

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 5×1:30 on, 1:30 off