A. Power Cleans
Beginners: from the blocks - Max -10 to 20 lbs, 2 reps x 3 sets;rest 2 min
Intermediate and Advanced: from the floor
B. Back Squats or C.
Do back squats if you have not squatted yet this week.
C. Row 300 meters AFAP
rest 2 min
D. Ring Dips
beginner: 5 second hold, neutral grip x 3 sets; rest 1 min.
intermediate: 1-5 reps of bar dips x 3 sets; rest 1 min.
Advanced: AMRAP unbroken or AMRAP unbroken and weightedx 3 sets; 10-30 lbs; rest 1 min