Skill Priority: Dip
Work through movement standards/ and kipping Dip
If time/ experience allow… work on kip swing
OTM x 20 Minutes
Alternating
1.) Row for Cals
2.) Dip or Muscle up
Row for Cal
L1: 12/10
L2: 15/12
L3: 20/15
Dip/ Muscle Up *
L1: 7-10 Bench Dips
L2: 5-10 Ring Dips
L3: 2-6 Muscle Ups
*Athletes declare rep count for Dip/MU
*Record total rounds where requirement is met
* Athletes will try to maintain their personal rep standard for Dips/ MU and count only rounds where the achieve declared rep count