8 minutes of
1 min bike erg
10 seated face pulls
10 barbell good mornings
5 wind mill e/s
-- then --
2x 3 each
front squat
high hang high pull
high hang muscle clean
clean pull under
hang squat clean
-- then --
3x every 3 min
3 block cleans
@75% of 1 RM
-use straps if you have
-arms like ropes
-drive legs trough the floor