SKILL:
Gymnastics volume training

Do you have 11+ strict pull up?
No, then A,
yes, then B


A. EMOM 10’
Strict pull up of ring row (up to 8 reps), then

EMOM 10’ dip volume training: push up, box dip
or ring dip (up to 8 reps)

B. Weighted strict CTB,
wu to a challenging single, then get 4 reps at that weight,
then: Weighted ring dip: wu to a challenging single,
then get 4 reps at that weight
 

WOD
Pick your poison
Run 1 mile
or
row 2k for time