Strength:

4 hang squat cleans.  Work up to a heavy set of 4

 

Metcon:

Rx

10 rounds

10 deadlifts, 155/105

10 ring dips

 

Intermediate:

7 rounds

10 deadlifts

10 Ring dips

 

Beginner:

5 rounds

7 deadlifts

7 push-ups

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