Ring Dip/Hang Clean Ladder
Metcon (Time)
Ring-dip ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed
5 Minute Rest
Metcon (Time)
3/4 body-weight hang power clean ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed
Extra Credit
Metcon
Lunge 400M to 800M