Sam taking a quick peek at the clock to see how much suffering is left!
7 superset rounds on a 3 minute clock:
Clean + 4 front squat (start heavy and work to a REALLY heavy load)
5-10 strict ring dip (3-5 negatives)
3 rounds for time: *15 minute cap
50 double under
5 pullup + 5 chest to bar + 5 bar muscle up (scale = 20 pullup)