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