1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Ring dips

♀ 75-lb barbell
♂ 115-lb barbell

Scaling:
Today’s workout is a classic pull and push movement combination. In theory, you should be able to go back and forth between movements with minimal interference. Tread lightly in the first few rounds as they will go by very quickly. However, the later rounds are a different story. The loading of the barbell should be light to moderate and allow you to perform most of your sets unbroken. As for the ring dips, if you are going to do these as prescribed, we recommend you be able to complete consistent sets of 3 or more unbroken reps. To reduce the difficulty of the ring dips, consider jumping dips or foot-assisted dips.

Intermediate option:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Jumping ring dips

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
1-2-3-4-5-6-7-8 reps for time of:
Sumo deadlift high pulls
Foot-assisted ring dips

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
Set the rings up high enough so your legs can be somewhat straight as you descend to the bottom of the dip. Once you get to the bottom, bring your knees up toward your chest and push the rings into your pockets. The longer legs allow for a more effective kip.

Resources:
The Sumo Deadlift High Pull
The Ring Dip
Kipping Ring Dip
Ring Dip Scaling
The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:
View the CrossFit map