A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean from mid blocks x 2 reps
*Sets 1-3 @ 75% of 1-RM Power Clean
*Sets 4-6 @ 80% of 1-RM Power Clean
B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ your 5-RM Back Squat weight
C.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 10 reps @ 90% of your 10-RM Bench Press weight
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
Strict Pull-Ups x 12 reps
Rest 60 seconds
Stationary Dips x 12 reps
(Add weight if possible)
Rest 60 seconds