Every 2 min for 5 Sets 10 min total....

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Strength

Every 2 min for 5 Sets 10 min total

Hang Power Clean + Front Squat (build to medium load focus on speed)

F: 3 Hang Power Clean + 3 Front Squats (light)

Conditioning

20 min AMRAP

400m Run

50 Pull-ups

400m Run

100 Push-ups

400m Run

150 Squats

400m Run

F: 200m Run + 25 Ring row + 200m + 50 Push-Ups + 200m Run + 75 Squats

Competition

3x

5 Strict Fals Grip Ring Pull-up

10 Hollow Rock

10 Ring Dips