Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 ring dips
15 single-leg squats
Post rounds completed to comments. WOD courtesy of CrossFit 190423.
The ring dip is to the bar dip as the squat is to the leg press. The movement requires upper-body strength, stability, and control while bringing the shoulders through full extension. Practicing the ring dip will develop upper-body pressing strength as well as a foundation for more advanced gymnastics movements.