Weighted Ring Dip
10 DB/KB Floor Press 50/35
50 Double Unders
Coaches Notes: The strict ring dip makes an appearance today, with the same rep scheme as the pull up. The idea is the same: find a challenging weight and work across. The intensity today provides a solid lunge chest pump. The DB floor press is a great accessory for both the ring dip and the muscle up. Each round should be a sprint.
Score: Time to Complete Intensity
Scaling for Intensity
- DB Floor Press → Reduce Weight
Double Unders →100 Singles