GYMNASTICS RING DIP

6 rounds alternating between
each skill:

30 seconds of
work/30 seconds of rest (6
minutes total)

Level 1: Elevated Push Ups /
Plank Hold on Elbows

Level 2: Box Dips [between
boxes] / Ring Support Hold

Level 3: Ring Dips / Ring
Support Hold

Conditioning Option
Criteria to be able to do this
option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10… Strict Ring Dips
6 Burpees
* Continue adding 2 strict
ring dips each round

Dexter
10 Rounds 
40 Double Unders 
10 Toes to Bar 
3 Wall Walks 

Time Cap: 20 minutes
RX: 7 T2B, 2 Wall Walks
FX : 10 Knees-to-Chest, 2 Scaled Wall Walks or 20 shoulder taps