BUY IN: 1 min plank hold, each second counts a rep and once you have to lower, you cannot resume plank.
8 x Ring dips
12 x Medball Squat Cleans 9/6
BUY OUT: 1min plank hold, each second counts as a rep and once you have to lower, you cannot resume plank.
20min cut off
Score is total reps (20 for each round) plus the 2 x plank holds total: i.e. if you achieve a 1min plank hold and 4 full rounds of ring dips and squat cleans and runs, then that’s 60 + 80 = 120