Skill/Metcon: 10 minute Ring Dip Volume, at the beginning of the 11th minute begin:
4 Rounds for time of:
14 Lateral Over-The-Box Jumps (20”)
14 Overhead Lunges (25/20)
14 Slam Balls (25/20)
Mobility: Barbell Quad Smash/Calf Smash
Skill/Metcon: 10 minute Ring Dip Volume, at the beginning of the 11th minute begin:
4 Rounds for time of:
14 Lateral Over-The-Box Jumps (20”)
14 Overhead Lunges (25/20)
14 Slam Balls (25/20)
Mobility: Barbell Quad Smash/Calf Smash