1. Warmup
1:00 pigeon each leg
1:00 squat hold
Then
3 Rounds
10 BB Thrusters
5 Ring Rows
10 Box Dips

2. Strength
1 Power Clean + 1 Push Jerk + 1 Thruster
Work up to theavy single in complex (12min) Running Clock

3. Met-Con
0-7mins
8-6-4-2
Muscle Ups (Bar or Ring)
Thrusters 135/95

7-14mins
10-8-6-4-2
C2B Pull Ups
Thrusters 115/75

14-21mins
12-10-8-6-4-2
Pull Ups
Thrusters 95/65

Each for time or score reps if you dont finish in given time

4. Strength (12 mins)
Deadlift 4×8 work to heavy max for day