SKILL

Ring support hold(begginers can work on boxes):
4×10-15 sec hold


Strict ring dips(begginers can work on boxes):
4×3-6 reps for quality


Kipping ring dips(begginers can work on boxes):
4×5-8 reps

METCON

METCON-AMRAP IN 19 MIN:

10 ring dips
20 push ups
30 american KB swing (24/16 kg)
20 push ups
10 ring dips

REST 1 MIN