21-15-9 reps for time of:
Hang Power Clean, 115/75
Calories, Air Bike
Deadstop & Strict "Diane"
21-15-9 reps for time of:
Deadstop Deadlift, 225/155
Strict Handstand Push-ups
For time:
15 Ring Muscle-ups
25 Back Squats, 185/135
15 Ring Muscle-ups
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
21-15-9 reps for time of:
Dumbbell Hang Power Cleans, 50's/35's
Calories, Air Bike
5 Rounds for time of:
20 Dumbbell Deadlift, 50's/35's
9 Strict Handstand Push-ups
For time:
15 Ring Muscle-ups
45 Dumbbell Squats, 50's/35's
15 Ring Muscle-ups
*Rest 5 minutes between workouts.
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