5 RNFT:

1:00 Skipping Practice
7-10 Tempo Ring Dips 31X1
10 Bench Levers

Work on double under if they are giving you issues. If you have a mature support and a few Strict Ring Dips then scaling to Band Supported Ring Dips is suitable.

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Conditioning:

5 Rounds:

Row 300 meters

-Rest 2:00-