Skill
Kipping Ring Dip
Mechanics, timing, and rhythm
5 minutes of independent practice but don’t over do it with volume. Save it for the MetCon
MetCon
JT
21-15-9
Handstand Pushups
Ring Dips
Pushups
16 minute cap
Accessory
10 minutes to complete
3 rounds
10/arm bentover rows
15 GHD