3 rounds:
60 seconds bike or row
10 plank shoulder taps
10 empty bar RDL
5 pause air squats (hold three seconds in bottom)

For time:
21 Squat Cleans, 61/43 kg
Box Traverses + 7 box Dips
15 Squat Cleans, 61/43 kg
Box Traverses + 5 box Dips
9 Squat Cleans, 61/43 kg
Box Traverses + 3 box Dips

Level 3: Prescribed
Level 2:
52/38 kg
5-3-1 Box Traverses + Dips
Level 1:
43/30 kg
Parallel Box Hold or Ring Support Hold, 1 min (each round)

• Pick a level and stick to it trough out the workout.
• Pace yourself.
• Practice the box Traverses
• goal is to do traverse and dips unbroken