Metcon
2 sets
9-7-5 reps of
Ring Dips
Squat Snatches @55-60% of 1rm snatch (fast singles or some can be touch n go)
rest 5 min bwn
Target is to get unbroken set of dips, you can do strict or kipping. This is little faster workout but looks easier than it will be.
Total volyme is 42 ring dips and squat snatches with high intensity.
Use band for help for those ring dips if you are struggling with them. Goal is unbroken set always.
total time is time of both sets.