For Reps

4 Rds
30 sec ME, 20 sec Rest

Front Squat @ 75%
Ring Dips
Double Unders
Arch Rock

Level 1:
Work with your coach for the barbell weight
Ring Pushups or Band Assisted Ring Dips
3 Singles plus 1 Double Under Attempt
Superman Hold

Level 2: 
Ring Pushups or Band Assisted Ring dips


Comp HW: 
1) Pre-wod:  12 Minutes, work to a heavy single Clean & Jerk

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