21-18-15-12-9-6-3 reps for time of:
Ring dips
Front squats
Men: 135 lb.
Women: 95 lb.
Scaling
Reduce the reps and load so you can keep moving with limited breaks.
Intermediate Option
18-15-12-9-6-3 reps for time of:
Ring dips
Front squats
Men: 115 lb.
Women: 75 lb.
Beginner Option
15-12-9-6-3 reps for time of:
Jumping ring dips
Front squats
Men: 55 lb.
Women: 35 lb.
