SKILL: Pick one of the two:
A) Reverse Tabata (:10 on/:20 off) x16 rounds
Top of Ring Dip hold (can use dip station as well)
Bottom of Ring Dip hold (can use dip station as well)
Alternate between the movements
B) 5 sets of 1 Ring Muscle Up + 3 Dips (to be completed in the 8 min time frame of the reverse tabata)
WOD: Teams of 3
15 Rounds for time (5 rounds each)
5 Squat Clean (135/95)
10 Ring Dips (bands, dip station, banded dip station, box dips)
*Partner 1 does entire round, then partner 2, then partner 3*
Score is time
A) Reverse Tabata (:10 on/:20 off) x16 rounds
Top of Ring Dip hold (can use dip station as well)
Bottom of Ring Dip hold (can use dip station as well)
Alternate between the movements
B) 5 sets of 1 Ring Muscle Up + 3 Dips (to be completed in the 8 min time frame of the reverse tabata)
WOD: Teams of 3
15 Rounds for time (5 rounds each)
5 Squat Clean (135/95)
10 Ring Dips (bands, dip station, banded dip station, box dips)
*Partner 1 does entire round, then partner 2, then partner 3*
Score is time
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