Part A:

Ring Dip Skills:

  Spend 6 Mins finding a "heavy" 3 Rep Dip. If using a band then work for your hardest possible scale still working for a 3 consecutive reps.   Part B:  

Complete As Many Rounds/Reps As Possible (AMRAP) in 12 Minutes

of...   6 Strict Ring Dips China Town Run 6 Knees To Elbow     Post Result From Part A & Numbers of Rounds From Part B To Comments.

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