Clean - Heavy Single

Then.

10 Deadlifts  225#/155#

10 Feet to Hands

:30 All Out on AirDyne

3 times.

Then.

 Max Unbroken Muscle Ups

Post load, time and reps.

Coaching Tips:  Scale load and movements to match your current fitness level.  Warm up properly before you make any max load lifts. Spend the first 4 sets of your cleans as a warm up. None of those sets should have any reps less than 3. Once you have reached 65% of your 1RM, you can start doing singles until you've reached you max for the day. The second workout has feet to hands in it. These are done with rings and if your feet don't touch your hands, the rep doesn't count.