Weightlifting
Back Squat (@70%x3, 80%x3, 90%x3 or more)
(15min)
Power Clean+Hang Clean Complex (Find the heaviest weight you can lift)
(18min)
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
2 Muscle Ups
10 Power Snatch 75/55
2 Muscle Ups
10 Power Snatch 75/55
1 MU=4 Pull-ups=4 Jumping chin over bar pull-ups
GYM1010 
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