Weightlifting

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

Metcon

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Power Clean

Ring Muscle-Up

OR…

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips