21-15-9 reps for time of:
Thruster, 95/65
Box Jumps, 24"/20"
For time:
1000m Row
30m Handstand Walk
750m Row
20m Handstand Walk
500m Row
10m Handstand Walk
5 Rounds for time of:
5 Hang Power Cleans, 185/135
10 Ring Dips, strict
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
21-15-9 reps for time of:
Dumbbell Thruster, 50's/35's
Box Jumps, 24"/20"
For time:
1000m Row
30m Handstand Walk
750m Row
20m Handstand Walk
500m Row
10m Handstand Walk
5 Rounds for time of:
12 DB Hang Power Cleans, 50's/35's
10 Ring Dips, strict
*Rest 5 minutes between workouts
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