Strength and Skill
E.M.O.M alternating minutes for 30 minutes or 10 rounds
Minute 1 :
3 back squats (Heavy) try to start moderately heavy and increasing in load
10 Ring dips
30 Double Unders
If you don't have ring dips or double unders, you can use this as an opportunity to work on those movements. Possibly do a progression for ring dips like perfect push ups or deficit push ups. You can also scale back the reps of either movement if needed. It's a great workout to work on a few skills! Have Fun!