3 Rounds
30 Squats
10 Ring dips
10 Strict Knees to Elbows
1 Rep Max Clean & Jerk
INTERMEDIATE
3 Rounds
30 Squats
10 Banded ring dips
10 Strict Knees to armpits
BEGINNER
3 Rounds
20 Squats
10 Dips off chair/bench
10 Strict knees to waist (or as high as you can lift)
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15:08 as Rx. First round was 3:35. Ring dips significantly slowed down after that.
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