"Down fast up quicker"
10-1 ring dips (men via MU) and KBS 2/1.5
1-10 of squats and pull ups
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.