Skill6 rounds:
2 tempo strict ring dips
3-8 regular strict ring dipsTempo: 3 seconds down, 3 second hold, fast up, 3 seconds between repsRest about 90 seconds between roundsModify 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.Try to get a few more totaly dips across all 6 rounds than you did two weeks ago.Record the total number of regular dips (not tempo) that you complete.
Workout of the Day3 rounds for time:
400 meter run
21 kettlebell swings
12 pull ups (kipping or strict)17 minute time capScale the pull ups and the swings so that you never spend more than about 1:30 on either movement. It’s ok if you have to break them up, but you should be able to keep moving with little across all three rounds.standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg, chest to bar pull ups
metcon: 3×4:00 on, 1:00 off