Warm-up:

200m Run then 3rds of:

4 Strict Pull-ups

6 Muscle Clean

8 Back Squat

Strength:

Deadlift

Every 30sec for 12 sets 1 @ 80% of 1RM

Workout of the Day:

4rds for time

3 Bar Muscle-up

6 Power Clean 155/105

9 Hand Release Push-up

12 Air Squat

Or

4rds for time

3 Pull-ups + 3 Dips (strict or kipping)

6 Power Clean 115/75

9 Hand Release Push-up

12 Air Squat