4 rounds for time of:
Run 400 meters
20 ring dips

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Scaling:
Watch The Ring Dip and The Kipping Ring Dip and work your efficiency on today’s couplet.

Intermediate Option:
4 rounds for time of:
Run 400 meters
15 ring dips

Beginner Option:
3 rounds for time of:
Run 400 meters
20 jumping ring dips