Warm-up:

20 Jumping Jacks then 3rds of:

With an empty barbell,

5 Bent Over Row

3 Front Squat

5 Behind the Neck Strict Press

3 Back Squat

Strength:

Every 90sec for 5 sets Back Squat x 1 rep @80-90%

Workout of the Day:

3rds

4 Bar Muscle-ups + 8 Double Dumbbell Hang Squat Clean 50/35

Rest 2min

3rds

8 Chest to Bar Pull-ups + 16 Dumbbell Front Squat 50/35

OR

3rds

4 Strict Chin-ups + 4 Push-ups + 8 Double Dumbbell Hang Squat Clean 35/20

Rest 2min

3rds

8 Pull-ups + 16 Dumbbell Front Squat 35/20