1. Take 20 Minutes to find your 1RM -
Squat Clean and Jerk
-------------------
2. As Many Reps as Possible in 9 Minutes of -
1 x Strict Ring Dips
1 x Strict Pull Up
2 x Strict Ring Dips
2 x Strict Pull Ups
3 x Strict Ring Dips
3 x Strict Pull Ups
4 x Strict Ring Dips
4 x Strict Pull Ups
5 x Strict Ring Dips
5 x Strict Pull Ups....etc, etc
Infinite ascending ladder by 1.
