Part 1: Back Squat 3×5
Short rest between sets.
Or use this time to practice the movements in the workout.
50 air squats
7 muscle ups
10 hang power cleans (135/95)
Option 2: 2x chest to bar pullups for the muscle ups
Option 3: 2x regular pullups for the muscle ups
Option 4: 3x ring rows for the muscle ups; 2x kb swings for the hang power cleans
Reduce the barbell weight as necessary to allow for good form on all reps.