Metcon

Every 3 minutes, for 24 minutes (8 sets) for max load:

400 Meter Run

3 Ring Muscle-Ups or 6 Ring Dips 

3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24.