Clean Complex: 11 x 1 clean pull + 1 power clean + 1 front squat on 1′ interval

Jump Squats: 5 x 8 reps
Pullups: 5 x 8 reps using technique to challenge (or permit reps)

For time:
11 Deload Pushup Burpee
11 Ankles to Bar
11 Inch Worm Walks (minimum of 6 steps and hand walks)
11 Standing Long Jumps
11 KB Swings (24 kg men; 16kg women)
11 Goblet Squats (24 kg men; 16kg women)
11 Squats (132 lbs for men; 100 lbs for women)
11 Wall Walks (must be within 18″ of the wall)
11 Triangle Pushups (hands must touch and form triangle)
11 Rocket Jumps
11 Plate Thrusters (25kg for men; 15kg for women)
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Weight Room Blunders that Can Really Hurt (that you’ll never see at Athletic Lab)