Warm-up: 200m Run then 3rds of:

3 Tempo Push-up @1111

3 Muscle Clean

3 Front Squat

3 Tall Clean

Strength: From the floor, no racks:

Every 2min x 10min

Tempo Front Squat x 4 reps @1311

Conditioning:

50/35 Calorie Row Buy-In then,

10-8-6 Hang Squat Clean 135/95, 155/105, 175/125

16-14-12 Ring Dips

Rx+ with Ring Muscle-ups 6-4-2

Or

50/35 Calorie Row Buy-In then,

10-8-6 Hang Squat Clean 115/75, 135/95, 155/105

20-16-12 Hand Release Push-ups