Mike. Jones.
Mike. Jones.

400m Run
Then with Empty Barbell…
20 Deadlifts
20 Power Cleans
20 Front Squats
20 Push Jerks
20 Kips on the pull up bar
Touch on rope climbs/muscle ups then start loading up and warming up weightlifting movements

Five rounds for time of:
Run 400 meters
345/225 pound Deadlift, 1 rep
185/135 pound Squat clean, 3 reps
185/135 pound Push jerk, 5 reps
3 Muscle-ups
15 foot Rope climb, 1 ascent