6 rounds, for weight, of:
3 High Hang Squat Cleans
3 Hang Squat Cleans
3 Squat Cleans
3 Shoulder-to-Overhead

Try not to drop the bar during the entire round. If you must drop, for safety, be quick to get back on the bar. Rest as needed between rounds and try to increase weight after each round.

5 rounds of:
20 DB Racked Lunge Steps (50/35)
5 Muscle-Ups/Pull-Ups/Ring Rows
50 Double/Single-Unders