3 rounds: of 5 pull-ups or ring rows, 10 push-ups, 15 squats
Tall cleans 2-2-2-2-2
Knees and hips stay open. There is no dip; you are only pulling under the barbell. The bar starts at the hips with the weight on the heels. Use aggressive extension at the ankles as you shrug yourself under barbell to squat. Stand and repeat. You are going down; the bar isn’t moving up very far.
Pause clean 2-2-2-2-2
Pull from the ground with a perfect back angle to the middle of the kneecap and hold for full 2-second pause, then continue to finish clean. Make sure that when the bar is at the knees, the weight has shifted to the heels, the shins are vertical with the knees back, and the shoulders are in front of bar. The weight is not the focus here; perfect position will lead to higher loads.
Every minute on the minute for 10 minutes:
Odd minutes, including Minute 0: 3 hang cleans (heavy but clean reps)
Even minutes: 5 deficit kipping handstand push-ups (no crashing on the head)
Use a deficit that is challenging but doable for all 5 sets.