5 rounds for time of:
30 medicine-ball cleans
20 ring dips
♀ 14-lb medicine ball
♂ 20-lb medicine ball
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Stimulus and Strategy:
This workout combines two movements that each pack a punch in very different ways. Expect the med-ball cleans to fatigue the lower body much quicker than you'd expect. Set a goal to move quickly through large chunks of reps before needing to take breaks. The ring dip volume is very high and will be the most difficult part of the workout for most. This movement will significantly tax the chest, shoulders, and triceps. If you're not able to perform 10-15 reps consecutively, plan to scale the reps or difficulty. Due to the volume of this workout, start conservatively, particularly for the ring dips. Do a small number of reps at a time, staying well short of muscular failure.
Intermediate option / 5 rounds for time of:
20 medicine-ball cleans
10 ring dips
♀ 14-lb medicine ball
♂ 20-lb medicine ball
Beginner option / 5 rounds for time of:
10 medicine-ball cleans
5 foot-assisted ring dips
♀ 6-lb medicine ball
♂ 10-lb medicine ball