Beginners: 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Work up to your 1RM, drop the weight approx. 20 lbs and do 2 reps x 3 sets; rest 2 min.
B1. 3 tough squat cleans
rest 20 sec.
AMRAP ring dips
rest 20 sec.
L-Sit on KBs 5 sec hold
rest 30 sec.
4 sets
Ring Dips: Do 1 negative, rest 30 sec, do 1 rep
Or, have someone assist you on your ring dip by stabilizing you.
L-Sit: do 5 hanging leg raises @ 3122
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