1 Rep every 10 seconds for 5 mins = 30, :10 periods
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Lift - 12 mins Bench Press or Shoulder Press - 5 x 4 Reps @ 80% E3M across
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Lift - 10 mins Power Clean - 5 x 2 Rep - work up to 70%
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WOD: 15 Minute AMRAP
55 Double Unders
15 C2B Pull Ups Rx+, Pull Ups Rx
5 Hang PCs 155/105 Rx+, 105/75 Rx
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Extra Credit - 2 Rope Climbs - 5 Round EMOM
Accessory - Glute Ham Sit Ups 3 x 20 Reps
Glute Ham Hip Extension 3 x 20 Reps
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Demo video for the barbell complex skill/warmup below.