Mobilize,
A.
Every 2 minutes, for 16 minutes (8 sets):
Clean high pull + hang clean (full)
*Set 1 = 1 rep @ 65%
*Set 2 = 1 rep @ 70%
*Sets 3-4 = 1 rep @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
B.
Two sets for times of:
4 Ring Muscle-Ups
8 Squat cleans (155/103)
24 Chest-to-Bar Pull-Ups
8 squat cleans
4 Ring Muscle-Ups
Rest 3 minutes
C.
Two sets of:
DB Tate Press x 15 reps
Banded Lat Pull Downs x 20 reps
D. Optional session
Every 2 minutes, for 12 minutes, complete (6 sets):
Sled Push x 50′