Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

10 push ups

10 goblet squats

10 UKBS

Strength:

Pause (3 sec) Bench Press

5x4 start around 70%.

Workout:

7 Rounds for Time: 

7 Hang Squat Cleans 115/75, RX+135/95, RX++155/105

7 ring Dips, mod to bar dips or box dips

30 seconds’ rest