Workout of the Day

Clean Skill Work
4 sets of 3 reps each:
High Hang Clean
Clean From Below Knees
Clean High Pull + Clean  

For Time:
3 Rounds
30/20 Cals Assault Bike / 20/15 cals row
15 Kettle bell Swings 70/55
8 Strict Ring Dips

Rest 5 min then 1 Max Effort Set of:
AB Cals in 1 min / row cals in 1 min
Max Unbroken Set of KBS 70.55 55/35
Ring Dips / stationary dips