Skill

10 sets of 3 strict ring dip

Banded/weighted

Rest about 60-90 seconds between sets

Add 5-10 additional pounds over what you used 2 weeks ago

Workout of the Day

4 rounds:
0:40 of power cleans
1:20 of rest
0:40 of calories
1:20 of rest

Grab a power clean weight that would normally have you doing steady singles, and see if you can push for quick touch and go sets. You have a very generous work:rest ratio today, which implies that you should be pushing for a very fast pace during the work intervals. Sprint the machine!

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 8×0:40 on, 1:20 off