4 Rounds for time of:
400m run
7 Hang Squat Snatch, 135/95 of 1RM
3 Rope Climbs, 15 ft.
rest 5 minutes
3 Rounds for time of:
20 Deadlifts, 135/95
15 Ring Dips, strict
4 Rounds for time of:
400m run
7 Hang Squat Snatch, 135/95 of 1RM
3 Rope Climbs, 15 ft.
rest 5 minutes
3 Rounds for time of:
20 Deadlifts, 135/95
15 Ring Dips, strict
Every 3 minute x 15
1. 6 Back squats at 60% + 6 high box jumps
2. DB chest press 10 reps + 20 V-ups
3. 15 ring dips + 15 supinated pull ups