Move

1) Bench Dips or Box Dips: 4 x 8

2) 5 Minute AMRAP, 5 Minute Rest, 3 Rounds:

4 Hang Power Cleans
8 Box Jumps
12/9 Calorie Bike

Workout of the day

1) Weighted Strict Ring Dip: 4 x 8

2) “Triple Bogey”

5 Minute AMRAP, 5 Minute Rest, 3 Rounds:
5 Power Cleans @ 155/105
10 Box Jumps @ 30/24
15/12 Calorie Echo Bike

Stimulus

1) Option to use bands, parallel bar dips, box dips, bench dips, or dumbbell bench press

2) Power cleans should be no heavier than 70% of your 1RM (take 45s or less), box jumps in 30-45s, bike in 1:15-1:30