Strength:
A. Three sets for max reps: Stationary/ Ring Dips for Max Reps (pause at full elbow extension every rep) Rest 1 minute inbetween sets
B. Three sets for max reps of:
Toes to bar then drop into max set of push ups
Rest 90 Seconds between sets
C. 10 Minutes to establish a 1 rep heavy clean
WOD:
1 Mile run for time for time
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