Hang Power Clean 1-10 Ladder
+
Ring Dip 10-1 Ladder

w/ 1 min rest between sets

13:12 total time

800m run
25 double unders
rest 3 min

600m run
50 double unders
rest 3 min

400m run
75 double unders
rest 3 min

200m run
100 double unders

23:10 total time

Acceleration - plyos

Deadlift 5-4-3-2 @ 175-195-215-225 w/3 min rest
Power Clean 5-5-5 @ 105-115-115 w/3 min rest
Floor Press: 5-5-5 @ 65-85-105 w/ 3 min rest

6 min. AMRAP (Rx was 12, I was taking it easy since it was Friday before fris weekend)
1 power clean @ 135
3 handstand pushups
1 muscle up transition pull

4 rounds total