Warm Up
2 rounds
2 KB/DB cleans right
2 KB/DB single arm rack lunge right
2 KB/DB single arm thruster right
repeat all on left side
then
10 push ups
20 jumping jacks


Barbell warm up/primer
5 clean grip deadlifts
5 muscle cleans
5 front squats
5 hang power cleans
5 hang squat cleans
5 push presses
5 split jerks
all with an empty barbell



Strength
Every 2:00 for 12:00, complete
Power clean + Mid-thigh power clean + Jerk
build to a heavy in the complex


WOD
"Haunted"
16:00 AMRAP
3 ring muscle ups/6-8 ring rows/ 6 ring dips
6 clusters 115/75 95/65
9 box jump overs 24/20"

ring muscle up drill for those who don't have the whole movement
https://www.instagram.com/p/CC1S3pGgFZ7/