Skills
On a 5:00 clock, complete as many sets as possible for quality of:
Advanced:
1 set of:
1 strict ring dip w/ 2 second pause in dip
1 kipping ring dip w/ 2 second pause in dip
1 kipping ring dip
Beginner
2 box dips or 2 parallette push ups
w/ 2-second pause in bottom
Strength
2 Pause Back Squat + 2 Back Squats (4 x 1@ starting 60-65% of 1RM, +5-10lbs. from last)
3 Second Pause
-Superset with-
2 seated box jumps – tallest possible
Metcon
AMRAP 12:00
12 overhead squats 75/55
10 CTB pull ups
12 box jumps 24″/20″
