For time:
Run, 800 m
40 Deadlifts, 135/95 lbs
Run, 400 m
20 Power Cleans, 135/95 lbs
Run, 200 m
10 Push Jerks, 135/95 lbs
Run, 200 m
10 Ring Muscle-ups
Run, 400 m
20 Handstand Push-ups
Run, 800 m
40 Box Jump Overs, 24/20 in
Goal: Sub 30 mins

Tackling a work out on the longer side at the start of the week. This chipper has a fair amount of running in it with moderate to high repetition on the barbell and gymnastics work. Loading is relatively light and should have you working through it with larger sets to accomplish the work. Having said that the power clean may be done in singles in order to keep moving at a faster pace. Gymnastics work is also relatively low all things considered, but will require smart pacing and rep management in order to keep moving. Adjust volume as needed for recovery later in the week as you go into the open work out if needed.

Post Work
1x:
1min per side Banded Hamstring Stretch
1min per side Banded Lying Crossover Stretch