On the minute every minute for 10 minutes:
2 or 3 Ring Dips.
7 Thrusters 115/85
Rest 1 Minute before starting your next round.
Score each round individually
For today’s buy in we are going to perform some volume training to improve our ring dips. Every minute on minute you are going to perform 2 or 3 ring dips. The goal is to get a high volume without going to failure.
For the workout we are going to score each round individually with a minute of rest between each round. This workout is designed to be performed like a sprint. The reps are low enough to move through each exercise quickly with no room for rest. It’s going to hurt.
For the cash-out, we are going to play with ring supports. A ring support is holding a position above the rings with your hands down and to the sides. This movement requires and helps build awesome shoulder strength and core stability.