Strength

Every 2 minutes for 10 minutes (5 sets):

Back Squat

1x10 at 55-60%

3x6 at 65-70%

Max Reps at 75%

MetCon:

As Many Reps as Possible in 15 minutes:

2 Power Cleans

2 Ring Dips

4 Power Cleans

4 Ring Dips

6,8,10, etc.

*Pace: Breathe, move, enjoy the pump :)

Beginner: 95/65, Bench Dips with bent legs

Intermediate: 135/95, Banded Dips or Bench Dips with straight legs

Advanced: 155/105

Sport: 165/115