![](https://static.wixstatic.com/media/f5f7b7_693c3b0f488d4dacae79bca837dc21f3~mv2.jpeg/v1/fill/w_147,h_196,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/f5f7b7_693c3b0f488d4dacae79bca837dc21f3~mv2.jpeg)
Every 4:00 x 5 rounds
A1: 5-10 Strict pull-ups
A2: 5-10 Strict Ring dips
A3: Max Reps in 30 seconds of Ring row
A4: Max Reps in 30 seconds of Hand release push-ups
2:00 work / 1:00 rest x 5 rounds
50 Double under
12 DB Hang clean + jerk (6 each arm) 22.5/15kg
Max burpee box jump over 24/20"