Strength:

12 minutes to complete 4-5 rounds of:

5-7 Ring Dips

10 Bent-Over Rows w empty barbell (to start)

Aim to increase weight each round.

Workout:

AMRAP 18

12 Hang Power Snatch (75/115#)

9 Toes-to-Bar

6 Lateral Burpees over the Barbell

400m Run