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Be like bamboo.

More Girls! A little lighter on the quads than the past few days. 21-15-9 Power clean which ends up being a tall/muscle clean and ring dips. If you cannot do productive ring dips ( balancing on the rings and bobbing your head is not ok) sub with ring push ups. Try to finish with your thumbs pointing out on the ring dips. This helps ensure that you finish the movement and use your chest, back and shoulders before your arms.  Ring dip failure is hard to come back from so stop a few reps shy of failure. General rule of thumb once the reps get slow stop, shake it out,deep breath and repeat. Bend before you break