3 Steady Rounds: 8 Burpees, 8 Empty Bar Hang Clean and Press, 5-8 Strict Chest to Bar Pull Ups
For the hang clean and press, lower the bar below your knees and perform a strict press. The pull ups should be done in 1 sets so grab a light band if needed and work on strict pulling strength.
Mobility Recommendation: Banded Internal/External Shoulder Rotation, 10 reps per arm
Attach a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep.
Set the Clock for 15 Minutes and Practice Handstand Walking
4 RFT: 10 Clean and Jerks (115/75), 8 Burpee Box Jumps (24/20), 4 Bar Muscle Ups
We bring you, pain! The intended time domain for this workout is sub 10 minutes. The barbell should be a weight you can touch and go for some, but not necessarily all reps. A slightly higher number of pull ups or chest to bar pull ups will keep the intended stimulus, but something like a jumping bar muscle up is also a great option in this workout to perform a similar movement and get closer to the full movement.