Pike Lifts, Barbell Rows and Dips then Power Clean, Thrusters and Pushups

3 rounds of

• 10 x Alternating Single Leg Pike Lift (5 per leg) – pause 1-2 seconds at top
• 10 x Pike Lift Pulses

Every 2 minutes for 18 minutes

• 8 x Barbell Rows
• 8 x Dips

Then 3 rounds for time (inspired by Street Parking Artemis Vault WOD)

• 15-10-5 x DB Power Clean plus 2 x Thrusters @ 16kg per hand
• 30-20-10 x Pushups + Sandbag Pull Through

Results: Used 110lbs/50kg for the Rows. Metcon 12:20. Initially planned to do all rounds with 15/30 reps but after the first round decided to scale it down.