Skill
5x5 ring dip progressions
Box/Parrallett/Rings
WOD
0-2 mins
4x rope lowers
2x front squats
2-4 mins
4x rope lowers
4x front squats
4-6 mins
4x rope lowers
4x front squats
Keep adding 2x front squats each round for 20mins
End with 18-20mins 4x rope lowers and 20x front squats
If you miss the time cap rest 1 round and rejoin with a lighter load
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