Weighted Ring Dips
3 sets x 10 reps @ 20-30%
20-30% of your one rep max weighted Ring Dip weight. Strict reps.

Run 800m
21 Dumbbell power clean 22.5/15
Row 800m
15 Dumbell hang squat cleans 22.5/15
Run 800m
9 Dumbell shoulder to overhead 22.5/15
Row 800m

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