Skill

10 sets of 3 strict ring dips
Banded/weighted

Rest about a minute between sets

Make one last jump in weight over last week’s 7×4

Workout of the Day

4 rounds
2 minute to complete 20/15 calories, then max wall balls in the remaining time
2 minute rest

Push the pace on the machine to buy yourself some wall ball time, and then hang on to aggressive set sizes; you get a full 2 minutes of rest between each work interval, so go hard when you’re moving. Add up all of your wall balls at the end of the workout.

standard: 12/8
rx and sport: 20/14
metcon: 4×2:00 on, 2:00 off