Warmup
Speed Ladder

3 Sets
5 Ring Dips
10 False Grip Ring Pull-ups/Rows
15 V-ups

Lift
3-3-3
Clean High Pull (@110-120%)

3-3-3
Clean

Work up to heavy three.

Conditioning
10 Minute AMRAP*
10 Sandbag Getups
2 Muscle Ups

Substitute 4 pull-ups and 4 dips for each muscle up.
* if you don’t get 40 Getups in this workout, you owe 5 Burpees for each rep shy, as soon as the workout is over.

Benchmark
13.3
12 Minute AMRAP
150 Wall Ball Shots (20/14)
90 Double Unders
10 Muscle ups