WARM UP
400m machine
40 Empty Bar / PVC Hang Power Cleans
500m different machine
STRENGTH
3 Rounds:
12 Ring Rows
24 Walking Lunges with DB
:30s plank hold
WOD (18mins)
4 rounds:
AMRAP 3
12 DB Squat Cleans
12 Ring Dips or Banded Ring Dips or Bench Dips
Max HR Push-ups in remaining time.
Rest 2:00