Warm Up: 3 Rounds Of:

10 Tempo Goblet Squat (3 seconds on the way down & at the bottom)


5 Inch Worms

10 Banded Good Morning

Strength: 3 Intervals Of:

90 seconds ME BW Back Squat

*Rest 3 minutes between intervals.

WOD: 14 minutes AMRAP in Teams of 2:

60 Power Cleans @6040kg

40 Ring Dips

20 STO @60/40kg

*Break up reps however you wish! You can only use one barbell – switch weight if needed during the WOD.

Score is total number of reps.