Warm-up:
200m run, then 3rds of:
10 Banded Glute Bridge
5 BB Thruster
5 BTN Press

Strength:
Front Squat
5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%

Four sets against a 2min clock:
5 Deadlift (125/85)
5 Hang Power Clean
5 Front Rack Lunge (each leg)
5 S2OH
ME DU in remaining time
Rest 1min

*Score is number of DU in each round.
*Weight should be heavy enough so that you are not able to complete the reps unbroken