STRENGTH:
DIPS:
——-ADVANCED——
E2MOM x 5 of:
3 Weighted Ring Dips + Max UB Unweighted Ring Dip
*Hold DB between legs, drop DB after the initial 3 and then rep out unweighted until failure
——INTERMEDIATE/BEGINNER——
*EMOM 10 of:
3 Ring Dips (OR Matador/P-bar Dips)
*Must remain at 3. May use band.
CONDITIONING:
At 0:00
5 rounds for time of:
6 Devils Press @ 2×50/35
12 Box Jump Overs @ 24/20
*10 Minute Cap
At 15:00
AMRAP 10 of:
12 Push-ups
24 Double Unders
***********************************
———FITNESS OPTION———
STRENGTH:
*EMOM 10 of:
3 Matador/P-bar Dips
*Must remain at 3. May use band.
*May also perform dips between two boxes
CONDITIONING:
*Same as RX, but with scaled loads and Single Unders.