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