Main – WOD
Clean Pull (6 sets of 3 reps up to 80% 1 RM)
Metcon (Time)
teams of 2, alternate sets to complete 4 of each.
Round 1 Round 3
400M Row 400M Row
30 Ring Dips 10 Ring Dips
Round 2 Round 4
400M Row 400M Row
20 Ring Dips 10 Ring Dips
Metcon (No Measure)
5 max effort chin above the bar holds.
Spend 10min on Mobility