3 rounds for time of:
25 ring dips
10 kettlebell Turkish get-ups
25 pull-ups
Switch arms as desired on the Turkish get-ups.
♀ 53-lb kettlebell
♂ 70-lb kettlebell
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Stimulus and Strategy:
Today's workout is a fun, shoulder-heavy workout with the combination of pushing, pulling, and pressing overhead. Aim to complete ring dips and pull-ups in 4 sets or fewer each round. Take your time on each rep of the Turkish get-ups, and ensure you maintain a locked-out arm overhead. Try to use the pull-ups as a brief reprieve from the tricep fatigue caused by the ring dips and the Turkish get-ups. As this workout goes on, prioritize maintaining the same full range of motion you had at the beginning of the workout.
Intermediate option / 3 rounds for time of:
18 ring dips
10 kettlebell Turkish get-ups
18 pull-ups
Switch arms as desired on the Turkish get-ups.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Beginner option / 3 rounds for time of:
12 foot-assisted ring dips
10 dumbbell Turkish get-ups
12 ring rows
Switch arms as desired on the Turkish get-ups.
♀ 5-lb dumbbell
♂ 10-lb dumbbell