Weighed Ring Dips
4 x 4

RAN

"Convulsion"
AMRAP 12 Minutes:
5 Thrusters - 135#
7 Hang Power Cleans - 135#
9 Pull Ups
Must get every movement unbroken each round.
Results: 4 Rounds + 5 Thrusters

3+ Hour Rest

Tabata:
Bridge Hold
Flutter Kicks
V-Ups

Rest 3 Minutes

5 x 15 Hand Release Push Ups
20# On Back