Warm up to include one inchworm for time (hands walked out as far as possible, static hold in that position)
Front or OH Squat 5 x 5. After each set perform 1 L/Tuck sit for time.
Pull up variation 5 x ME. After each set perform 3 TTB (slow negatives) or 5 V-ups (slow negatives)
Competition: Snatch/Ring Dip #95/#63
Sport: Hang Clean/Push up #115/#73
Performance: Thruster/Push-up #95/#63