Strict Ring Dips
[BASED ON MAX UNBROKEN SET]
5 Unbroken: 4-3-3-2-1
10 Unbroken: 9-8-7-6-5
15 Unbroken: 12-10-8-6-4
20 Unbroken: 18-15-12-8-4
25 Unbroken: 20-16-12-8-4

Stimulus
- We will be using our max reps score from last week to determine our work to do here.

- Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.

- We are shooting to make these unbroken sets each time, but it's OK if not.

- If you modified your ring dips last week, use the same modification this week.

- Score:  Enter All 5 Sets.

Modifications
STRICT RING DIPS
- Banded
- Box Dips
- Bench Dips

Stimulus
- Using lighter loads to practice getting the feel for pulling throughout the entire movement.

- We are not re-dipping under the bar. Emphasis is on the pull transitioning to the lockout overhead.

- These do not need to be touch and go reps.

- Score: Enter all 5 loads.

Stimulus
- These reps do not need to be touch and go. We can do a full reset between reps.

- Loading here should encourage very good movement quality.

- Think smooth and crisp movement.

- Rest as needed between sets.

- Score: Enter weights.

Stimulus
- Conditioning Category: Threshold

- The strict handstand push-ups should be completed in no more than 3 sets. Reduce the reps if needed.

- The deadlifts should be challenging, but we should still be able to complete the 9 reps in 2 quick sets each round.

- Atheltes can look to complete 5+ rounds in each AMRAP.

- Score: Enter Rounds+Reps For Each AMRAP.
Modifications
15/12 CALORIE ROW
- 15/12 Cal Bike Erg
- 12/10 Cal Assault or Echo Bike
- 12/10 Cal Ski Erg
- 200m Run

DEADLIFTS
- Double Dumbbell or Kettlebell
- Step Back Lunges

STRICT HANDSTAND PUSH-UPS
- Push-Ups
- Use Risers
- Light Barbell Strict Presses