WOD #1 – 15 min
5 rds
Power squat clean x 3
WOD #2 – Continue until 3 rds cannot be completed in 3 min
3 rds at every interval
0:00 to 3:00
Pull-up x 3
Push-up x 6
Squat x 9
3:00 to 6:00
Pull-up x 4
Push-up x 8
Squat x 12
6:00 to 9:00
Pull-up x 5
Push-up x 10
Squat x 15
9:00 to 12:00
Pull-up x 6
Push-up x 10
Squat x 18
Etc…
Gymnastics:
Ring Dip x 10 (1 rd)
Chest 2 Bar x 10 (1 rd)
Accessory:
Hammer Curl Press x 10 (3 rd)
Upright row x 10 (3 rd)