Lord Of The Rings

Pre:
Walking Leg Kicks 20 reps
Shoulder Passthroughs (band)
SL Deadlift Crossover 2 sets 15 reps
BW Squats 2 sets 15 reps (superset w/ sldl)
Practice: False-Grip/Bar Pull-over/L-Sit on rings/Bottom position of ring dip

WOD:
10 Rounds for time:
10 Pull-Ups
10 Ring Dips

Post:
Static stretch

Matt B: 13:01

Pull-up Standards- Full extension at elbow-Chin above bar
Ring Dip Standard-Ring to shoulder-Full arm extension


Please modify to your fitness level...
assisted pull-ups-jumping pull-ups-pull-ups
chair dips-bar dips-ring dips