WOD
Lifestyle Benchmark Workout 3

Complete 5 rounds for time of:
400 Meter run
10 Power snatches (M: 95 lbs, W: 65 lbs)
10 Burpee pull-ups

STRENGTH

Clean 1-1-1-1-1
Use the heaviest weight you can for each set.

Rest as needed between sets.
Then,

1-1-1-1-1 of the complex:
3 Press + 2 Push press + 3 Push jerks

Then,
Complete the following, not for time:
:30 sec Ring dip hold (top)
:30 sec Ring dip hold (bottom)
:30 sec Hollow rock
:20 sec Ring dip hold (top)
:20 sec Ring dip hold (bottom)
:20 sec Hollow rock
:10 sec Ring dip hold (top)
:10 sec Ring dip hold (bottom)
:10 sec Hollow rock

Rest as needed between movements