2 Sets of:
3 Rounds For Time:
3 Squat Clean Thrusters (Clusters) @135/95lbs
3 Bar Muscle Ups
*Rest 3:00 bt sets, or rest 1:1 with a partner.
**Do 3 rounds straight through then rest and do it again.
***Sub muscle ups with 6 C2B/Pull Ups, 6 jumping pull ups or ring rows.
3 Rounds For Quality:
10/10 Bulgarian Split Squats
20 Alternating DB Bench Press (one on the left then one on the right etc until 20 total)
8 Strict Hanging Leg Raises
*Use a light enough weight to keep all sets unbroken and and good quality.