Strength / Work Capacity

Front Squat 5-5-5-5-5

225-235-245-255-260

For Time:
21 Ring Dips
20 Wall Ball (20)
10 Strict Pull Ups
15 Ring Dips
20 Wall Ball
10 Strict Pull Ups
9 Ring Dips
20 Wall Ball
10 Strict Pull Ups

Then:
AMRAP 6:00 Squat clean ladder 1-6

44 reps completed

Time: 6:22
Then:
3 sets:
Row 300m
10 Burpees
Rest 2:00

1:18
1:22
1:28

2 sets:
Row 300m
10 Box Jumps (30)
Rest 2:00

1:58
1:33

1 set:
Row 300m
10 Box Jumps (30)
100 Double Unders
2:54