THURSDAY 110719

Strength/Skills

Ring Dip Workshop- Box Dip, Ring Support Hold, Bottom to Top Ring Dips, Banded Ring Dips, Ring Dips- or Perfect Press Ups

For those with Ring Dips:

EMOM 10- ODD- 5-10 Ring Dips, EVEN -30 Seconds Hanging Knee Raise Hold

Conditioning

4 Rounds
Every 2:30 mins complete:
5 Hang Power Clean 70/50
10 Sit Ups,
15 Air Squats

Rest remaining time

Aim is consistent times each round

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