Buy in: Unloaded barbell complex 7 reps- Squat clean thruster (aka "cluster")>back squat>good morning>behind the neck strict press>rdl>hang power clean. Front rack mobilization: from the high rack position, raise elbows as high as possible and then lower them. Alternate between positions for 8 reps.
Mobilize lats, pecs and triceps.
Perform 5 sets of 3 reps Hang Power Clean to prepare for the workout.
For time complete 3 rounds of:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans 95/135
Substitute 2 Pull-ups and 2 Dips for every Ring Muscle-up