7 rounds of :
7 hang power cleans 135/95/115/85
7 push press
7 ring dips ( men via MU)
21 Air squats
Additional Strength Work:
Back squats and bench press 6X3 at 85%
GHD sit-ups - accumulate 95 reps
7 rounds of :
7 hang power cleans 135/95/115/85
7 push press
7 ring dips ( men via MU)
21 Air squats
Additional Strength Work:
Back squats and bench press 6X3 at 85%
GHD sit-ups - accumulate 95 reps
1:00 on 1:00 off minutes X 13 rounds
7 FS squats at 135/105lbs
6 jerks
5 BMU
35 DU
* Pick up where you left off
*Score is total completed rounds + reps