A) E3M x 3 sets:
– 3.3.3 power clean clusters
*Allow 10 seconds of rest between clusters

B) 3 rounds for time:
– 400m run
– 20 KB swings (70/53)
– 10 burpee + pull-ups

*RX+ perform 5 double burpee to bar muscle-ups (2 Burp + 1 BMU)

C) 3 sets for efficiency:
– 10 strict dips (add weight if over 10)
– 10 double DB bicep curls
– 10 medball supine hamstring curls w/ pause