WU:
3RFQ:
5-10 Chin ups
5-10 Ring dips
10 KBs
5 Box jumps
A. Strength: Deadlift (24 Minutes)
3 x 5 @85% of your 1RM - Reset all reps (no bouncing)
B. Conditioning
For time:
50 Hang Power cleans (135/95)
5 Burpees over the bar every time you drop the bar (or rest 3 seconds)
Time Cap: 8 minutes
Extra Credit: Ring Rows
5 x 10 (10 second hold on the 10th rep of each set)
Rx = false grip.
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