SWOD

Every 1:30 x 5 sets
1 Power Clean + 1 Push Jerk @70% of 1RM

WOD

3 rounds for time:
10 Bar Muscle Ups (Or 20 Chest to Bar)
20 No Touch Box Jump Over (20″)
30 Sit-ups
-into-
40 Front Rack Lunges (135/95, in place)

*Target time: 14-16 minutes
* Time cap: 18 minutes