Weighted Pull Up 5-5-5

Then take a few minutes to establish a 1 Rep Max Weighted Pull Up

Then, For Time:

Run 400m

21 Ring Dips 

3 Rope Climbs 15'

Run 400m

15 Ring Dips

2 Rope Climbs 15'

Run 400m

9 Ring Dips

1 Rope Climb 15'

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