Squat Clean Complex
On the 3:00 x 5 Sets:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)

Set #1 - 45% of 1RM Clean
Set #2 - 50-55%
Set #3 - 55-65%
Sets #4+5 - Build to a Heavy Complex.

Teams of 3, For Time:
800m Sandbag Run
3 Rope Climb, 9 Squat Cleans 225/155#
800m Sandbag Run
5 Rope Climbs, 15 Squat Cleans 185/135#
800m Sandbag Run
7 Rope Climbs, 21 Squat Cleans 135/95#

Alpha

Gymnastic COND
5 Sets:
2 Strict Ring Muscle-Ups
3 Kipping Ring Muscle-Ups

Not for time or score. Rest as needed between sets, but rest *just as needed*. Let's move with a purpose here, while maintaining unbroken sets.

1 Mile Sled Drag

Every ~200 meters, alternate between a sled drag (facing away from the weight), and a sled pull (facing the weights). Weight is intended to be on the very light side, so that we do not need to stop at any given point. Grind through.