Skill
7 rounds:
One set of hard strict ring dips (target: 3-5)
One set of easy push ups (target: 8-12)
Rest 60-90 seconds
Keep the difficulty of the ring dips the same as what you did two weeks ago, and try to get a few more push ups each round. Scale the dips to be tough, and the push ups to be easy. Transition immediately from your dips to your push ups before resting 60-90 seconds between rounds.
Workout of the Day
5 rounds:
1 minute of power snatches
1 minute of calories
1 minute of rest
Use a light barbell today; you should be able to hang on to touch-and-go sets of 5-10 snatches throughout the workout. Keep the tempo steady on the barbell, then push the pace on the machine. Add up all of your snatches and calories for one big number at the end of the workout.
standard: 55/45
rx: 75/55
sport: 95/65
metcon: 5×2:00 on, 1:00 off