3 RFT
20 hand release push ups
Run 200
20 Pull Ups
Run 200
20 Split Jumps w/Bar 45/15
Challenge:
Ring Progressions:
Beginner: 5X Static Hold at Top
Intermediate: 5X3 Negatives (Start at top of
ring dip, slowly lower to armpits, 1sec hold at bottom)
For those for have RX Dips: Work strict,
FALSE GRIP turnovers. 5X3. Finish the rep with a press to the top if you have
it.
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