Skill

7 sets of 4 strict ring dips
Banded, unassisted, or weighted

Rest about a minute between sets

Keep the same weight on today’s 7×4 that you did for last week’s 10×3. Consider adding another 2.5 to 5 pounds if that was easy for you.

Workout of the Day

AMRAP in 15 minutes:
10 strict pull ups
30 double unders
20 back squats
30 double unders

Scale the back squats to a weight at which you can complete the 20 reps in 2 sets each round. You’ll be working from the floor on the back squat, so make sure that you’re comfortable power cleaning the bar and push pressing it to behind the neck. Make sure that you save energy each round so that you can bring the bar down in front of your body; don’t drop it behind you! Modify the pull ups so that you can finish them in no more than 90 seconds per round, and scale the double unders to take about 30 seconds.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×4:00 on, 1:00 off