3 rounds as warm-up w/empty bar:
5 muscle cleans
5 front squats
5 thrusters
5 good mornings
1-2-3-4-5-6-7-8 for completion/quality movement (cut to 1-2-3-4-5-6 if these are tough):
Strict pull-ups
Strict ring dips
+
A. Overhead squat, 2-2-2 @ 90% effort, 20X1 – solid position over load again, these are still not maximal efforts, keep everything crisp; rest as needed
B. Back squat, 2-2-1-1-1 building to a heavy single – doesn’t have to be a max or PR attempt, but if you know it’s there get it, 20X2; 2:00-3:00 rest
+
AMRAP in 8:00:
1 mile Assault Bike
15 front squats (from the ground), 185/125
400m run
max squat cleans in remaining time, 185/125
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