Skill
7 rounds:
2 tempo ring dips, right into a set of regular ring dips
Tempo: 3 second descent, 3 second hold, fast up, 3 second hold at top
Rest about a minute between rounds

Scale the dip difficulty with a band or with your feet on the floor so that you get an average of 2-5 regular dips each round after your tempo dips. Record the total number of regular dips (tempo not included) added up across all 7 rounds.

Workout of the Day
7 rounds for time:
50 drag rope single unders
15 wall balls

15 minute time cap

This is a great chance to shoot for unbroken reps on the wall balls! Choose a medicine ball light enough that you think you can do at least 4 rounds of unbroken sets of 15. Scale the jump rope so that it takes no more than 45 seconds per round.

standard: 12/8
rx: 20/14
sport: 20/14, unbroken wall balls
metcon: 7×1:00 on, 0:30 off