Take the first 15 minutes to work strength using the ring dip. Choose which “bucket” fits you best and move quickly to accumulate your reps taking rest as needed. If you’re working on getting to support or learning to kip, take a few moments and PRACTICE. Nothing to score here. just do work and get stronger.

Conditioning is a straight forward sprint today of push jerks and front rack lunges. Go fast and hard and be sure to stand up those jerks.

Strength
A. Accumulate 40 strict ring dips
B. Accumlate 40 scaled ring dips
C. Accumulate 40 P-dips or 40 Perfect Push-ups

Conditioning

For time
21-15-9
Push Jerk (115/75)
Front Rack Lunges

Cash out
Tabata Sit-ups