3 ROUNDS (6 min)
5/5 kickstand RDL
10 Situps
10 Push Ups

RING DIP
:10 SUPPORT HOLD
-- This is a top of Ring Dip hold
-- Focus on keeping arms locked out and pulling Rings in close

:10 BOTTOM OF DIP HOLD
-- Focus on having the biceps on the Rings and the forearm in a vertical position while keeping the Rings close

3 STRICT RING DIPS/TOE SPOT
-- Focus on pressing from the bottom of the Ring Dip to the Support Hold

3 RING DIP KNEE TUCKS
-- While in the bottom of the of the Dip, tuck knees up and bring  heels to their butt
-- This movement is meant to be done with control and just practicing the position of bringing the feet up

3 FAST RING DIP KNEE TUCKS
-- Same progression as before but with faster Knee Tucks
--  should feel themselves a pop off the Rings

FOR TIME (15)
15-15-15-15
Deadlifts (185/135)
10-15-20-25
Box  Dips

RX+ Ring Dips, Any Weight RX or above (275/185)