Warm-up:
3 rounds:
5 FS with BB
5 Straight-leg box jumps
WL:
1) Every 90 seconds for 10 rounds:
3 Hang Cleans, working up to a max, if you hit a max before the tenth round, drop weight and finish the EMOM
Strength/Skill:
2A) Clean Deadlift 5x5 AHAP
2B) 5xME Strict Muscle-up (sub BW pull-ups any variation)
Conditioning:
3) For calories:
10 rounds:
20 sec ME AD
40 sec rest
Extra work:
Capacity:
Stay on the AD after the intervals 10-20 minutes with HR at 140-150BPM