Warm up

Row 500m 

Complete 3 rds of the following

• 3 Man makers
• 6 body rows
• 9 box jumps or step ups

Skills

Muscle Up Transitions

Strength

Squat Clean 3-3-3

Workout

Elizabeth  (Modified – Ring dips for box dips)

21-15-9

•  Cleans
•  Dips