Angie with that "eye of the tiger intensity" while Tay Tay' still looking at the white board trying to figure out what the workout is ;-)
A.
10 Min Build to your heaviest (technically sound) squat clean + 2 front squats.
B.
20 Min Grinder
1 Squat Clean + 2 F.S.
5 Deadlift*
7 Muscle Ups/Ring Dips
9 Strict C2B Pull Ups
*Athletes may use squat clean weight for the deadlifts or add some when transitioning to the deadlift.
C.
5 Rounds each.
200m Partner Relay
Each partner will take turns running 200m. You rest period is while your partner is running and your work period is while your partner's resting. It's that simple ;-)
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