| Warmup 15:00 of: 150 run 3 ring dips @ 3333 3 squat cleans to something heavier than workout weight |
| Workout 5 Rounds for time: 400m run 8 Ring dips 8 Squat cleans 135/95 Rx+ dips must be from the high rings |
| Cooldown Go for a walk or hit some bodybuilding/accessory work that you need. |
| Extra Longevity: 5 sets of 10 double kb presses–focus on control over weight here 5 nordic hamstring curls Performance: For time: 50 chest to bar. First set must be a max effort set. Then hit the longevity work as well, but push the weight on the presses |
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