1) 10 rounds of:
2 Power Cleans (must reset between each rep)
10 Strict Dips
Complete 10 sets with the load increasing every set. Immediately perform 10 strict dips after each set of cleans. There is no time component for this workout but it must completed within a 20 minute time cap. Rest as long as needed between sets, but load must increase every set.
1) Close Grip Bench Press 5 x 5
And in fact, you do love all of God’s family throughout Macedonia. Yet we urge you, brothers and sisters, to do so more and more,and to make it your ambition to lead a quiet life: You should mind your own business and work with your hands, just as we told you,so that your daily life may win the respect of outsiders and so that you will not be dependent on anybody.~1 Thessalonians 4:10-12