Every 2 minutes, for 16 minutes, complete:
Clean Lift-Off + Clean

Build over the course of the 8 sets. If mechanics feel good then keep building in weight. If the mechanics feel off then keep the weight light and work on form.

Three sets of:
Super Slow Front Squats x 4 reps
Rest 3 minutes
Strict Chest-to-Bar Pull-Ups x 6 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

Four sets of:
60 seconds of Assault Bike @ 70/60 RPM
60 seconds of Rope Climbs w/legs
60 seconds of Burpees
60 seconds of Rowing for calories
Rest 4 minutes