24-16-8 reps for time of:
Double dumbbell hang clean and presses
Ring dips
♀ 35-lb DBs ♂ 50-lb DBs
Scaling:
Reduce the loading in order to complete each set with minimal rest. Beginners may choose to modify the ring dip by adding assistance with a band, bench dips, or push-ups.
Intermediate Option / 24-16-8 reps for time of:
Double dumbbell hang clean and presses
16-8-4 reps of:
Ring dips
♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option / 24-16-8 reps for time of:
Double dumbbell hang clean and presses
Chair or bench dips
♀ 10-lb DBs ♂ 15-lb DBs