SKILL
LEVEL 1
A:
3 attempts:
-Max hold on the Rings
B:
Accumulate 10 reps of:
-3-5 second negatives on the rings or box dips
C:
3 attempts:
-Max banded Ring Dips
LEVEL 2
A:
3 attempts:
Max Ring dips
B:
Find your heaviest 1 rep weighted Ring Dips
C:
Accumulate 10 reps of:
-Pausing ring dips (3 second hold at the bottom position), before pressing out
FINISHER
In a team of 2, complete the following:
AMRAP in 6 minutes of:
-10 Push press (30kg/ 40kg)
-Max Ring Dips
SCALING
Reduce weight
Banded Ring Dips/ Box Dips
