GYMNASTICS

Ring dips progression

METCON

21-18-15-12-9-6-3 reps for time of:
Dumbbell burpee / hang squat clean / thrusters
Pull-ups

18 min CAP

The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.