WARM UP
MOBILITY & WARM UP

On a 5:00 clock:
5 kip swings
5 jumping ring dips or push-ups
5-calorie, row, bike, ski, or 10 jumping jacks

On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 kipping ring dips
5 squats + jump for height

MOBILITY & SKILLS
Toes To Bar – Ring Dips

CONDITIONING
“YOU AND YOUR MAX”

3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump

For time:
2,000/1,600-m row

INTERMEDIATE

3 rounds for reps and distance:
Max unbroken knees-to-chest
Max unbroken banded ring dips
Max distance broad jump

then…

For time:
2,000/1,600-m row