2a.) Bench Press 6x4
2b.) Band pull aparts 6x15
3a.) Ring pushups 3 x max
-if getting at least 15, add weight with chains, vest, bands, or strap
3b.) Recline rows 3 x max
-if getting at least 15, elevate feet, add weight
-if getting less than 10 on either exercise, add a set or two (or three)
Rest 5 minutes, then with a pair of DB's or KB's, or a BB, that totals 1/2 bodyweight, perform 8 rounds with 30 seconds rest after each round
8 Deadlifts
8 Hang Power Cleans
8 Front Squat + Push Press (Thrusters)