Warm Up 

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

20 Air Squats 

20 Hollow Rocks 



For Time 

21 Power Cleans (135/95), 21 Dips, 400 m Run 

15 Power Cleans (135/95), 15 Dips, 400 m Run 

9 Power Cleans (135/95), 9 Dips, 400 m Run 

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