Trainer warmup 10 Min.

Skill: RXD: Ring Dips on the Minute for 10 Minutes. Choose a gainable but challenging number of Reps. and hit it each Round! 6-10 is a sweet spot here ; )) Work in teams of 2.

Scaled: Ring Dips on the Minute for 10 Minutes. Choose a gainable but challenging number of Reps. and hit it each Round! 3-5 is a sweet spot here ; )) Work in teams of 2 and scale as needed. Partner may assist your Dip!

then RXD

20 Min AMRAP
14 KB Snatches 24/16kg evenly proportioned left and right
70 Meter Shuttle Run* (7 x 10 Meter, Start the Shuttle Run with a Burpee*, on every single transition do 1 Burpee before changing direction.)
Score: Rounds and Reps

Scaled:

10 KB Snatches 12/8kg evenly proportioned left and right
50 Meter Shuttle Run* (5x 10 Meter, Start the Shuttle Run with a Burpee*, on each single transition do 1 Burpee before changing direction.)

I love this guy Jeff Martone!
httpv://youtu.be/9FrUqUPO284