Today’s workout features thrusters and ring dips in a slightly longer than normal rep scheme. The added 54 reps (27 of each) gives this workout just the kick it needs to be a little longer than our normal “sprint” but not too long to be a chipper.
But first, we start with some skill work doing an EMOM of double-under and strict pull-ups. Remember with this work, the goal is to practice the skill. Scale the reps down so you can be successful, if needed, and get better with every rep.
EMOM in 20min:
Odd – 40 Double-Unders
Even – 5 Strict Pullups