500m row/ski
into 2 rds
5 BB deadlifts
5 hang cleans
5 front squats

1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats

-then-

 1 Round ** SHOULD HEAR YOUR FEET  **
Position 1
3 High Hang Power Cleans
(dip, pull)

Position 2
3 Hang Power  Cleans
(dip + hinge, shoulders over the bar)

Position 3,
3 Low Hang Power cleans
(shoulders over the bar)

GPP
6 min amrap::
3,3,6,6,9,9,12,12,...
clean and jerk 95/65
Pull-ups

Rest 2:00

Competitor
6 min amrap::
3,3,6,6,9,9,12,12,...
clean and jerk 135/95
c2b (pull up)
Rest 2:00

GPP
3 rounds for time:
8 squat clean thruster @ 95/65
20 Chest to Bar pullups

Competitor
3 rounds for time:
8 squat clean thruster @ 135/95
8 ring muscle up