WOD
[A] 4 rounds, for time of: 
15 Ring Dips
30 Sit-ups
Run, 400m 

Do GHD Sit-ups if you have been doing them regularly. 

[COMPETITION TRAINING]
[B] 3 Position Clean
1-1-1-1-1-1-1

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift