Skill
8 rounds:
1 tempo ring dip (3 second descent, 3 second hold, fast up, 3 second hold)
3 regular ring dips
1 tempo strict pull up (fast up, 3 second hold, 3 second descent, 3 second hold)
3 regular strict pull ups

Rest about a minute between rounds, but try to move directly from the last dip to the first pull up. We’ve practiced both tempo and regular dips, but this is our first set with tempo strict pull ups. Like the dips, you’ll need to adjust the difficulty to allow for the extra time under tension. Start off easy with a lot of assistance from bands, and ramp the difficulty up across the rounds if that’s appropriate. The dips should be in one unbroken set, as should the pull ups.

Workout of the Day
AMRAP in 10 minutes:
30 double unders
5 push jerks

Challenge yourself on the push jerk weight today; it’s ok for the 5 reps to take more than one set, and even ok for them to break down to a few singles in the last couple minutes of the workout. That being said, try to be efficient with how you rest and how you break up the sets so that you aren’t doing too many extra cleans. Scale the jump rope to take no more than 45 seconds per round.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:20 on, 0:40 off