WOD & GYMNASTICS

STRENGHT

16 min alt EMOM
1: 40 sec Ring support
2: 40 sec Active hold
3: 3-6x Strict ring dips
4: 3-6x Strict pull ups

METCON

RX
For time:
21-15-9
Ring dips
Pull ups
Air squats
Cal row

Scaled
For time:
15-12-9
Box dips
Jumping pullups
Air squats
Cal row

Target: 9 min
Time cap: 12min

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