Skill
8 sets of:
3 tempo ring dips (3 second descent, 3 second hold, fast up, 3 second support hold)
5 ring rows

Rest about a minute between sets

It is very likely that you’ll need to scale the difficulty of the ring dips today, even if you were fine with unassisted dips last week. The added difficulty of a slow descent and an active hold in the bottom position will really challenge your shoulder strength and stability. Use a band, or keep your feet on the ground if needed. Note that we have 75 push ups in tomorrow’s workout, so you’ll need full use of your shoulders!

Workout of the Day
4 rounds:
1 minute of sandbag cleans
1 minute of toes to bar
1 minute of calories
1 minute of rest

It’ll be much easier to accumulate reps on the toes to bar and the calories than on the sandbag cleans for most people. Despite this, try to push the pace on the cleans and fill the whole minute with work. Scale the toe to bar range of motion so that you can hit sets of 3-5 for the majority of the workout. Go quick on the calories!

standard: 70/45
rx: 100/70
sport: 150/100
metcon: 4×3:00 on, 1:00 off