Warm-up

Strength:

Every 2:30 x 3 sets

10 Back Rack Reverse Lunges immediately followed by 8 Front Squats

(Same weight. If the squats feel light go for speed and explosiveness out of the bottom.)

Conditioning:

Stimulus- All movements unbroken(barbell and pulling). As you fatigue, you can go to quick singles on the power cleans. Manage your time in the transitions since there are a lot of them.

10rds for time

4 Deadlifts 185/125

3 Chest to Bar Pull-ups

2 Power Cleans

1 Bar Muscle-up

Or

10rds for time

4 Deadlifts 135/95

3 Pull-ups

2 Power Cleans

1 Chest to Bar Pull-up