Pre-workout:
On a 10:00 clock:
Build to a heavy power clean + front squat.

- RX -
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups

- INTERMEDIATE -
6 rounds for time:
9 hang squat cleans (75/115 lb)
6 chest-to-bar pull-ups

- BEGINNER -
6 rounds for time:
9 hang squat cleans (55/75 lb)
12 jumping pull-ups
 

2 sets:
:20 push-ups + 2 shoulder taps
:20 kip swings
:20 counterbalance squats

Accumulate:
1:00 banded shoulder stretch/arm