SKILL: KIPPING RING DIP

METCON

AMRAP 16’

RX:

400m RUN

15 BOX JUMP 60/50cm

12 (6R + 6L) KB PUSH JERK 24/16Kg

9 RING DIP

INTERMEDIATE:

400m RUN

15 BOX JUMP 60/50cm

12 (6R + 6L) KB PUSH JERK 20/12Kg

9 BANDED RING DIP

BEGINNER:

400m RUN

15 STEP UP by feel

12 (6R + 6L) KB PUSH JERK by feel

9 BOX DIP