Workout of the Day

Warm-up
50 hollow rocks

Weightlifting
Bench Press
3x15

Gymnastics
Fixed Bar Dips
3x15
NB: Modify to push-ups or knee push-ups if needed

Metcon
30 Heavy DB Cleans for time

OR

50 Ball Slams for time

Note weight in comments

Extra Training

Skull Crusher
3 x 15 

Superset with max reps pus-ups

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