“Two Tone”
30-20-10:
Hang Power Clean (115/80)
Calorie Bike
Directly into…

10-20-30:
Deadlifts (205/145)
Calorie Row
Women complete (21-15-9, 9-15-21) on machines

Strict Gymnastics
AMRAP 7:
5 Strict Ring Dips
:10 Seconds Inverted Barbell Row Hold
:15 Seconds Double Kettlebell Static Squat Hold
Midline
4 Rounds:
:20 Ring Dip Support Hold
:25 GHD Supine Hold
:30 Hand Stand Hold