ATHLETE

A. 21-15-9:
Deadlift (225/155) (185/135) (135/95) (95/65)
Ring/Box Dips

B. 2 minutes of max rep Double unders*
rest 1 minute
2 minutes of max rep Double unders*

*If you can do smooth singles, you must do double under attempts or lateral bar hops.  If you are still working on stringing together fast smooth singles, singles are fine for this workout.

COMPETITOR

A. 21-15-9:
Deadlift  (275/185)
Strict Ring Dips

B. 2 minutes of max rep Double unders
rest 1 minute
2 minutes of max rep Double unders