WOD:
Strength:
5×5 Weighted Ring Dips, rest 90 seconds
Conditioning:
3 Min AMRAP of:
3 Pullups
3 Hand release (HR) Pushups
Rest 3 Minutes – then:
Every minute on the minute for 10 minutes max effort Unbroken (UB) Double-unders or perform attempts for 30 seconds of each minute.
SCALES:
Gold
Strength:
5×5 Weighted Bar Dips, rest 90 seconds
Conditioning:
3 Min AMRAP of:
3 Pullups
3 HR Pushups
Rest 3 Minutes – then:
Every minute on the minute for 10 minutes max effort UB Double-unders or perform attempts for 30 seconds of each minute.
Silver
Strength:
5×5 Bar Dips, rest 90 seconds
Conditioning:
3 Min AMRAP of:
3 Pullups band assisted
3 Incline Pushups
Rest 3 Minutes – then:
Every minute on the minute for 10 minutes max effort UB Double-unders or perform attempts for 30 seconds of each minute.
Bronze
Strength:
5×5 Assisted Bar Dips, rest 90 seconds
Conditioning:
3 Min AMRAP of:
3 Ring Rows
3 Incline Pushups
Rest 3 Minutes – then:
Every minute on the minute for 10 minutes max effort Single Unders in 30 seconds.