EMOM for 15 minutes of Hang Squat Cleans
First 5 minutes: 3 Hang Squat Cleans on the minute
Second 5 minutes: 2 Hang Squat Cleans on the minute
Third 5 minutes: 1 Hang Squat Clean on the minute
Box Back Squat 5x3 @ 80-85% of 1 rep.
50 Ring Push ups, every time you 'rest', Stop and do either 20 sit ups or 10 GHD sit ups.