5 minutes Freestyle rolling 3 minutes Skipping
2 Rounds of:
Part 1: NEW Q’s: Overhead Squat 5RM VETERAN Q’s: Hang Power Clean 12 x 2 – rest 1 min
10 Rounds of:
- 100m Sled Drag, all out effort.
- max strict pull-ups @  tempo
- max strict dips @  tempo
*sub 3-5 slow negatives for dips and chins if you don't have strict **Focus is NOT on time it takes to complete, but on Explosive Sprints and Quality chins/dips