SKILL – Ring Dips/Inversions/Muscle Ups
If you have Ring Dips or Muscle Ups, determine your max unbroken set.
STRENGTH – Back Squat
Work up to a 5 rep max. If you have done this recently, try to beat your number by 5 pounds.
METCON – 3 Rounds (3:00 work/1:00 rest)
12 Deadlifts (135/95)
9 Box Jumps
6 Front Squats (135/95)