- RX -
AMRAP 20:
4 strict ring dips
6 strict knees-to-elbows
1:00 double KB hold (35/50 lb)
- each :30 is 1 rep

- INTERMEDIATE -
AMRAP 20:
2 negative ring dips
6 strict knees-to-armpits
1:00 double KB hold (25/35 lb)
- each :30 is 1 rep

- BEGINNER -
AMRAP 20:
4 toe-assisted ring dips
6 hanging knee raises
1:00 double KB hold (15/25 lb)
- each :30 is 1 rep

- MASTERS 55+ -
AMRAP 20:00
4 strict ring dips
6 strict knees-to-elbows
1:00 double KB hold (25/35 lb)
- each :30 is 1 rep

Post-workout skill work
8 sets:
:20 split squat hold (right)
:10 rest
:20 split squat hold (left)
:10 rest

Rest 1:00

1 set:
:30 max alternating jumping split squats