Every 5min. x 6 rounds:
10 Db Power Cleans (C
3 Bench Press (Climbing)
500m/400m Row (90%+ effort)

Try and really smash that row or it's going to feel like a really long rest break. Start at about 70% effort and build. DO NOT start super light.


For Time and Quality:

Strict Pull-Ups
Strict HSPUs

if you need to scale, try one of these options:
1.) kipping one of them or both of them.
2.) 10 rounds of 3 and 3 or a doable #
3.) Advanced option. Try a vest or a HSPU deficit.