Start today with 7×2 reps of rack dead lifts. Set the rack up where the bar sits approximately 3 inches below the knee. Work up to a heavy double. Make all of your sets heavy but the last two sets should be a fight!
Rest 5-10 minutes then perform the following:
AMRAP (as many rounds as possible) in 12 minutes of
3 squat cleans at 135 #
5 ring dips
7 burpee pull ups
Post loads and number of rounds completed to comments!! Good luck!!