Weightlifting
4 Rounds:
1 Minute on 2 Minutes off:
Max Back Squats in 1 set
@ 70% 1RM

Red
7 Rounds:
4 Hang Power Cleans 185/115lbs
4 Shoulder to Overhead 185/115lbs
4 Muscle Ups
rest :60

White
6 Rounds:
4 Hang Power Cleans 165/105lbs
4 Shoulder to Overhead 165/105lbs
4 Jumping Muscle Ups
rest :60

Blue
5 Rounds:
4 Hang Power Cleans 135/95lbs
4 Shoulder to Overhead 135/95lbs
8 Strict Pull-Ups
8 Dips
rest :60