WOD:

1) Front Squat: 3 reps Every 90 seconds for 7 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as able.

2) Back Squat: 3 reps every 90 seconds for 7 sets

Start your first set at your last set of Front Squats. Build as heavy as able.

3) “Annie” – 50-40-30-20-10 – AQAP:

Double-unders

Abmat Sit-ups

Extra Work:

4) Face Pulls: 100 not for time

Focus on positioning and activation. Break these into as many sets as needed.

5) Kipping Ring Dips: 10 minutes Practice

Work on any facet that helps you get a kipping Ring Dip.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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