Two sets of:
KB Windmills x 5 reps per side
Goblet Squats x 10 reps
KB Swings x 15 reps
Waiters Carry x 50′ per side
A.
Every 30 seconds, for 2 minutes (4 sets) of complex:
Air Chair Swing + Bar Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Target Reach Swing + Air Chair Swing + Bar Muscle-Up x 1 rep
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Bar Muscle-Up x 2-4 reps
B.
Every minute, on the minute, for 10 minutes:
Power Clean & Power Jerk
Set 1-2: 65%
Set 3-4: 70%
Set 5: 75%
Set 6: 80%
Set 7: 85%
Set 8: 90% (optional – only if you are feeling good)
and then …
C.
Two sets of:
Clean-Grip 4 Position Deadlift @ 100% of 1-RM Clean
(Hold for 2 seconds at the following positions: mid-shin, mid-patella, mid-thigh, high-hang)
Rest as needed
D.
Two sets for time of:
Burpees over the Barbell x 15 reps
135/95 lbs Thrusters x 10 reps
Bar Muscle-Ups x 5 reps
135/95 lbs Thrusters x 10 reps
Burpees over the Barbell x 15 reps
Rest 3 minutes