Warm Up: 2:00 min chill row
Then 4 rounds
10 controlled goblet squats
10 sprint pulls on the rower
5 kneeling jump to stands
A. 15-12-9-6-3/10-8-6-4-2
Muscle Ups
5-4-3-2-1
Squat clean 245/165
B. Class skill and workout but with 80 reps each
C. Only do this if you can rest and really focus on solid technique and strength
8 sets
1 clean liftoff(to the knee)+1 clean pull
D. accumulate 5 minutes in a wall sit