FITNESS & PERFORMANCE
A. 10 minutes ring support/ring dip skill

Training notes:
Things to work on:
•Holding support on rings in external rotation
•Holding support in the bottom of a ring dip
•FLR on rings in external rotation
•L-sit on rings progressions
•Kipping ring dips
•Variations of kipping out of the dip in a muscle-up

B. On a 20 minute running clock—
From 0:00-10:00:
2000m row or 3/2.5 mile assault bike
-Into
From 10:00-20:00:
7 rounds:
40 double-unders OR 20 lateral hops over barbell/DB
10 power snatches (75/55) OR 10 DB snatches, alternating

Training notes:
•Rowing/biking time trial should be at high effort, but rest will be incomplete going into the second piece so don’t kick so hard that you can’t move for the second ten minutes of work.
•The 10 minute cap on the second part is aggressive, but folks with good capacity who pace well on the first part will be able to finish. This is a variation of Open workout 11.1/14.1 with modified reps.

Record time for both 10 minute pieces.