21-15-9 reps for time of:
Deadlifts
Strict ring dips
♀ 185 lb. ♂ 275 lb.
Post time to comments.
Scaling:
Reduce the load in order to complete each round in 3-4 sets. Similarly, choose a ring dip modification that allows you to complete each round in 3-4 sets, with solid mechanics.
Intermediate Option / 21-15-9 reps for time of:
Deadlifts
15-12-9
Strict ring dips
♀ 165 lb. ♂ 245 lb.
Beginner Option / 21-15-9 reps for time of:
Deadlifts
Assisted push-ups
♀ 65 lb. ♂ 95 lb.