Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 wall balls

10 situps with WB, pullover style. 

10 perfect pushups

Workout warmup:

10 min alternating EMOM

Odd, L hang from rig, max effort each minute

Even, Ring dip hold in locked out position, max effort or 30 seconds.

Workout:

 6 rounds, RX+ 10 rounds for time

10 Goblet squats 32/24kg kb

10 SDHP, same bell

10 Cal Row or Assault bike.

This is another grinder. Don't be annoyed, just settle in and burn some cals. 

Lift:

Power Cleans

7x3, start at 50%, get as heavy as you can while maintaining good technique. No more than two min rest between sets. 

Skill:

Strict HSPU, use riser for head as necessary.

Accumulate max reps in 5 minutes.