Warm-Up

2:00 bike, row, ski

3 Sets:

10 Ring rows
:15 Bar hang
10 Goblet squats

Strength/Skill

Power clean

7-7-7-7

Work at a weight which can be performed unbroken, touch-n-go.

WOD

4 Sets for max reps:

:30 Dips
:30 Rest
:30 Strict pull-ups
:30 Rest
:30 DB walking lunges
:30 Rest

-preform lunges with two DBs in farmer carry postion