DB Front Rack Lateral Squats

E3M

4×10 (5 each side)
Also known as Cossack Squats. Alternate sides holding on to two DBs of your choice. Don’t rush them, time under tension is very beneficial in this situation.
AND
Ring Push Ups
4×10
Control eccentric, speed on concentric
Keep the rings in a neutral pressing position and ensure that your shoulders stay in external rotation.

18-15-12-9-6-3
Hang Power Clean 135/95lbs
Push Jerk 135/95lbs
PVC Ab Mat Sit Ups
The bounce Clean is the obvious choice here, and should keep grip time to a minimum. Don’t be afraid to use an "open hand" with the thumb behind on the Jerks to reduce fatigue.

6 Rounds
:20 on
1:10 off
Max Chest to Bar Pull Up Reps
Score is total reps
The focus here is on speeding up the cycle rate of your CTB. :20 is short, find a way to squeeze in an extra rep or two in that window.