Skill10 sets of 3 strict ring dipBanded, unassisted, or weightedRest about 60-90 seconds between setsPick a difficulty that makes the 3 dips tough by the later rounds
Workout of the Day4 rounds for time:
200 meter run
15 hang power cleans
15 push jerks16 minute time capPick a light weight for your barbell; you should be able to finish the 15 hang power cleans and the 15 push jerks in no more than two sets each without much rest. Stay light and quick on the runs!standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:30 on, 0:30 off