Skill

6 rounds:
2 tempo strict ring dips
3-8 regular strict ring dips

Tempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps

Rest about 90 seconds between rounds

Modify the difficulty of the dips so that you can complete 3-8 regular strict dips immediately after your tempo dips without coming off the rings. Using a band will be a better scaling option than keeping feet on the floor so that your consistency in the tempo dips is better round to round.

Record the total number of regular dips (not tempo) that you complete.

Workout of the Day

For time:
500 meter run
25 devil presses
25 toes to bar
25 devil presses
500 meter run

17 minute time cap

Modify the range of motion on the toes to bar so that you can hang on to quick sets of at least 3-5 reps; you’re only doing 25 total reps, so try to push the pace on those. Keep it steady on the first round of running and devil presses, picking it up on the back half if you’ve got gas in the tank.

standard: 35/20
rx and sport: 50/35
metcon: 3x 3:00 on, 1:00 off