50 one-legged squats, alternating

7 muscle-ups

175/115lb. hang power cleans, 10 reps

Scale: 50 air squats 3 rounds 7 jumping pull-ups 7 push-up 10 hang power cleans 

Block Strength 

Strict press 3/3/3 70%/80%/90% of training max 

Strict chin ups 5/5/5/5

Strict hspu 5/5/5/5

Endurance: 4 rounds run 400m rest 2min