WOD
Strength
Overhead Squat: Build to heavy single w/ 5 sec. descent + 5 sec. in bottom + 5 sec. ascent
Conditioning
AMRAP in 20 minutes, teams of two, alternating movements:
2 Legless Rope Climbs | Scaled 6 Chin-ups
16 DBall Cleans (80/50)
100M Sprint
Extra
Clean & Jerk: 50/3, 60/3, 70/3, 80/2, 85/2, 90/2, 95/1, 98/1, 101/1
*Every 90 sec
5 sets, every 2 min:
5 ring MU + 3 ring dips + 2 ring MU