WOD

3 Rounds for Time:

21 Dumbbell Deadlifts (50s/35s)

15 Dumbbell Hang Power Cleans (50s/35s)

9 Dumbbell Shoulder to Overhead (50s/35s)

Gymnastics Work – Strength OR Conditioning Option (not both):

Strength Option:

4 Rounds of 30 seconds of Work/ 30 seconds of Rest:

–Ring Support Tuck Ups

THEN

3 x Max Strict Pull-Ups or Max Ring Rows

Rest 1 min between

Conditioning Option:

10 min EMOM

Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip

Even Minute: 10 Ring Support Tuck Ups or 10 GHDs