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– RX –
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (35/50 lb)
:20 hang from the pull-up bar
– Use two dumbbells.

– INTERMEDIATE –
AMRAP 12:
5 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (20/35 lb)
:20 hang from the pull-up bar
– Use two dumbbells.

– BEGINNER –
AMRAP 12:
5 foot-assisted ring dips
:20 plank hold
10 box step-overs (12/20 in)
:20 foot-assisted hang from the pull-up bar
– Use two dumbbells.

– MASTERS 55+ –
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (12/12 in) (35/50 lb)
:20 hang from the pull-up bar
– Use two dumbbells.

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Post-workout

4 sets:
Bottom-up KB carry, right (50 ft)
Bottom-up KB carry, left (50 ft)

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