For the first part of class work skill on the rings dips, and go for sets of 10 if you are proficient. You’ll pair that with a simple set of 10 KB swings, go unbroken!

The metcon today is an interval workout, sprint sprint and sprint, and we promise to give you full recovery between each round. Record your slowest round in WODIFY.

Alternating EMOM for 10 minutes:
1) 10x Ring dips
2)10x KB swings

Conditioning

Three intervals with full recovery between each
Row 250M
10 Burpees
15 Air Squats