3 rounds for quality of:
Top Dip Hold, 20 secs
Bottom Dip Hold, 20 secs
Dead Bar Hang, 40 secs
Kettlebell Front Rack Hold, pick load, 1 min
*Dip Hold can be completed on Rings, Bar, Box or Bench
Rest as needed between sets.
3 rounds for time of:
100 Jump Ropes
Run, 400 m
Kettlebell Farmers Carry 200m
10 Dips
Dips- option for Rings, Bar, Box, or Bench