Weightlifting

Every 60 seconds for 8 minutes (4 sets):

Even – Muscle-Up Transition Drill or Strict Pull-Ups x 2 reps

Odd – Power Clean x 2 reps

Metcon

Every 4 minutes, for 32 minutes (8 sets) for max load:

400 Meter Run

3 Power Cleans

3 Ring Muscle-Ups