Warm-up:

2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Bear Crawl Touches
  • 10 Russian Lunges
  • 200m Row

Strength:

10 Min EMOTM

  • 3-3-3-3-3 Deadlift

Conditioning:

For time...

  • 1 Round of:
    • 30 Hang Power Cleans (115/75)
    • 15 Ring Dips
    • 3 15' Rope Climb (or 12' from seated)
  • Then 2 Rounds of:
    • 20 Hang Power Cleans (115/75)
    • 10 Ring Dips
    • 2 15' Rope Climb (or 12' from seated)
  • Then 3 rounds of:
    • 10 Hang Power Cleans (115/75)
    • 5 Ring Dips
    • 1 15' Rope climb (or 12' from seated)

**Main Site WOD 3/14/16

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