Find heavy triple
Muscle up/clean ladder
4 bar muscleups/8 pullups/12 ring rows
*Weights increase every 2 rounds, that is, 3 total weight changes
Cleans start at 60-70% of your one rep max. Add 5-15 pounds each round. This should be a moderate weight to start and a challenging weight by the 3rd weight change.
Squat cleans highly recommended once the weight gets heavy
15 min cap