12-9-6 reps for time of:
Power Clean, 155/105
Overhead Squat, 155/105
10 down to 1 reps, for time of:
L-sit Pull-ups
Strict Ring Dips
For time:
1200m Air Bike
500m Row
400m Run
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
3 Rounds for time of:
18 Dumbbell Power Clean, 50's/35's
15 Dumbbell Overhead Squats, 50/35 (R)
15 Dumbbell Overhead Squats, 50/35 (L)
10 down to 1 reps, for time of:
L-sit Pull-ups
Strict Ring Dips
For time:
1200m Air Bike
500m Row
400m Run
*Rest 5 minutes between workouts.
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