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

Minute 2:

10 Ring dips

Minute 3:

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!