A) For quality:
10-8-6-4-2 strict ring dips-strict pullups
After each round 6 high lateral hops
*Modify to bar dips if you don’t have ring dips. Scale up to weighted ring dips if 30 is easy.
* Modify to banded strict or ring rows. Scale up to strict CTB if 30 is easy.
4 rounds for time of
21 cal bike erg/row/assault bike
15 push press (115/75lb)
9 OH squats
*17 minute time cap
*Athlete chooses modality. Assault bike will be most challenging.