SHRED CrossFit WOD 1.7.21

3 rounds for quality of:

Ring Support Hold, 20 secs

Ring Support Bottom Hold, 20 secs

5 Ring Dip Negatives

5 rounds for time of:

15/12 Bike Calories

10 Strict Ring Dips

20 Single Dumbbell Hang Clean & Jerks, 50/35 lbs