WOD: 3 rounds for time:
25 ring dips
10 KB Turkish get-ups (53/70 lb)
25 pull-ups
– Switch arms as desired on the Turkish get-ups.
Intermediate: 3 rounds for time:
18 ring dips
10 KB Turkish get-ups (35/53 lb)
18 pull-ups
– Switch arms as desired on the Turkish get-ups.
Beginner: 3 rounds for time:
12 foot-assisted ring dips
10 DB Turkish get-ups (5/10 lb)
12 ring rows
– Switch arms as desired on the Turkish get-ups.
Home Workout:
3 rounds for time:
25 hand-release push-ups
10 dumbbell Turkish get-ups (35/50 lb)
30 alternating dumbbell rows in a plank.
– Switch arms as desired on the Turkish get-ups.
Post-Workout Skill Work:
For load: 100 Foot Double KB Front Rack Carry