skill/strengthpower clean on the min work up 12 min

wod 15 push press 5 rope climbs 12 pp 4 rope climb 9 pp 3 rope climb 6 pp 2 rope climb 3 pp 1 rope climb

use 3/4 body weight for the push press

post wod tabata 8 rounds 20s work 10s rest alt movements each round 1st round hold top of ring dip (isometric hold) 2nd round hold bottom of dip (isometric hold) Then 1 mile run