23min Amrap

20 Ring dips

15 Power cleans 95/65 Partner holds deadlift

20 Wall ball sit-ups (over the box)

15 Shoulder to Overhead 95/65 Partner holds front rack

20 Slam balls (trade off every 2)

15 Box jumps 30/24 Partner holds overhead

*At min 5/10/15 Row 500m/Run 400m (switch between the two)

Block Strength

Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes