Joint Prep x 10 min
Every 3 minutes x 5 sets:
A1.Power Cleans x 5 reps
A2. push ups x 6-8 @ 31x1
B. Every 3 minutes x 5 sets
Strict Toes to Bar x 5 20
Ring Dips x 3-5 @ 21x1 (three variations to choose from).
Variations: jumping ring dips - keep feet on floor for as long as necessary (perhaps even the entire range of motion). 6-8 Slow and controlled.
KB Swings x 9 55/70 lbs (55 lbs Weights are under the tall vault)