Three rounds, each for time of:
10 tng Clean and Jerks, 155/105
Rest 4 minutes.
As fast as you can, unbroken. If needed, scale to 135/95 for masters or even 115/85 or slightly more to go unbroken and fast. The idea is sprinting. Even if you go so fast that you end up failing on the last rep, so be it.
Rest at least 10-15 minutes before moving on to #2.
2.
For time:
15 Muscle ups
30 Toes to Bar
45 Dead-lifts, 185/125
30 Toes to Bar
15 Muscle ups
Scale muscle ups to 8 rope climbs.
Have fun!!!!!!
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