6 rounds, 1min on, 30s off
-one arm clean & press (alt hands between rounds)
-ring dips and rows (once you fail on the dips)
-singe leg deadlift
-swings (anyway you want)
-power wheel
Results
Not one of my favorites, don't usually like any workouts with the single leg deadlifts as they hit my back pretty hard. For this workout I used a 12 for those the first 4 rounds and just bodyweight for the last 2. For the swings, I used a 20 the first 3 rounds and a 16 for the last 2 and did a mix of two-hand and alternating.
I used a 20 for the clean & press again, definitely didn't have a 24 in me today. The dips were done on the rings but basically from a sitting position, legs straight out in front of me, butt slightly off the ground. I got 5-6 reps a round before switching to the ring rows. Those ring dips are tough! I can do a lot more on a dipping station...or the backs of my kitchen chairs :)
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