Each segment of the workout starts with 50 double unders, after that is complete you have ring dips, burpees over the bar and front squats to tackle.  Each portion of the workout has a decreasing number of rounds to be done after the double unders – 3 rounds then 2 and 1 respectively.  Use time before class to practice kipping your dips or set up the ideal scale for yourself.

Pre Work

On your own, build up and hit a moderate front squat from the rack as well as dial in ring dip progressions.

For Time

50 Double Unders

3 Rounds 

5 Ring Dips

7 Burpees over bar (lateral)

5 Front Squats (115/75)

50 Double Unders

2 Rounds

5 Ring Dips

7 Burpees over bar (lateral)

5 Front Squats (115/75)

50 Double Unders

5 Ring Dips

7 Burpees over bar (lateral)

5 Front Squats (115/75)