Strength: 12 Min EMOM - Squat Cleans

  Mins 1-4: 2 reps @75%

  Mins 5-8: 2 reps @80%

  Mins 9-12: 2 reps @85%


MetCon:

  21-15-9

  Pull Ups

  KBS (55/35)(70/55)RX+

  35 Dubs after each round

  * 1 min rest *

  9-15-21

  KBS

  Ring Dips

  35 Dubs after each round

  *24 min Cap