Saturday- Mixed MAP

5 sets @ high consistent effort **mix and match order each set.  Goal is for last one to be the fastest one

Row 500m

15 Russian KB Swings, 53#

3 Ring Dips

15 Box Jumps, 30”

6 Ring Push Ups

15 Hang Power Cleans, 75#

9 Push Ups

Rest 5 min b/w sets

4:22

Box jump , ring dips, kb swing, row, ring pu,hang clean, push ups

4:23

Row, push up, hang clean,ring pu, dips, box kb,

4:10

Clean, row, push up, dips, box, ring push up, kb

4:13

Row, kb, push up, box, dips, ring push ups, hang clean

4:03

(I recordedy last set after I got off the row to see what you thought, I noticed in my clean I was hinging with my back where I have the pain I talked about, do you have any tips on how to keep that area tight!?) and wanted to know your thoughts about how it looked.