Skill: Dips/core

8 min EMOM

Odd: 5 Ring Dips/Dip progression 

Even: 10 KB Pull overs

 

Strength: Front Squat

50%x4

65%x4

75%x4x3

 

WOD: Set clock for 11 minutes.

A)

4 min AMRAP:

24/21 cal Row

Max reps Power Cleans 155/105

 

Rest 3 minutes

 

B)

4 min AMRAP:

400m Run

Max reps Power Cleans 155/105

 

Score is total number of power cleans from both AMRAPs

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