3 Rounds for time of:
5 ascents of 15' rope
21 ring dips
50 squats
I have read different viewpoints on how many towel pullups to do/ 15' rope climb and I personally like the 1 TPU for every foot of rope climb. So, 15 TPU for one ascent for a total of 45 TPU's each round. But, do what you like! There is a video on the main site of Rob Miller doing a demo... look under "exercises and demos" and then scroll down to "towel pull ups." Using a t-shirt might feel better than a towel!!!
Ring dips can be modified using bands with either feet in for easiest or knees for slightly harder. Black is most resistance and then green (in theory). You can use the ring dip station on GHD or you can use a box to lower yourself.
Molly
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