Warmup
Speed Ladder

10 Pull-ups
20 Ring Push-ups
30 Overhead Lunges (15 per leg)

Conditioning
Double Kettlebell Complex
5 Sets, alternate with a partner
5 Reps each Movement
Swing
High Pull
Clean
Press
Squat

Benchmark
Every 30 seconds for 10 minutes:
Power Clean + Hang Power Clean + Jerk (225/150)

The goal is 20 reps of the complex at 225#. If you need to lower weight, fine. Your score is what’s on the bar after 10 minutes. No score for fewer than 20 reps (i.e., no time to rest on this one if you want to complete it).