Every 2 minutes, for 12 minutes, complete:
Clean from 2″ below the knee x 1 rep @ 75-78%

(please use blocks)

Focus on driving through the legs and creating power from them.

followed by . . .

Every 2 minutes, for 4 minutes (2 sets), complete:
4 Stop Halting Clean Deadlift x 1 rep @ 90%
(use straps)

Stop @ 2″ off floor, mid-patella, mid-thigh, high hang

Three sets of:
Super Slow Front Squats x 4 reps
Rest 3 minutes
Strict Pull-Ups x 8-12 reps
Rest 3 minutes

The intention here is to be super slow on the way down and super slow on the way up. The goal is to have 25 seconds under tension, around 12 seconds down and 12 seconds up. Do not stand all the way up but go up only 3/4 of the way and then pull yourself right back into your next squat.

Super Slow Squats

Complete as many reps as possible in 5 minutes:
Row 500 meters
Run x 400 Meters
Max Hand-Release Push-Ups
Rest 3 minutes; Repeat for 3 sets