WOD:
AMRAP 12:
12 strict ring dips
3 rope climbs (15 ft)
Intermediate:
AMRAP 12:
6 strict ring dips
3 rope climbs (12 ft)
Beginner:
AMRAP 12:
8 foot-assisted strict ring dips
3 pull-to-stands
Home Workout:
AMRAP 12:
12 deficit push-ups (2-4 in)
10 alternating single-leg V-ups
8 alternating dumbbell renegade rows (35/50 lb)
Masters 55+ option:
AMRAP 12:
12 strict ring dips
3 rope climbs (12 ft)
Movement scaling options:
Ring dips: Foot-assisted ring dips, banded ring dips, bench dips, push-ups from the knees
Rope climbs: Reps, height, pull-to-stands
Scale up: Rope climbs started from the seated position
Cool down:
1 set:
:45 scorpion stretch/arm
:45 lacrosse-ball chest mash/side