12 Deadlifts

9 Hang Power Cleans 

6 Back Squats 

3 Strict Pull Ups

3 Ring Dips

After your 4th round, barbell becomes (135/85)

After your 8th round, barbell becomes (165/115)


You are going to be tempted to fly through the early rounds. Don’t. Keep a smooth and easy pace early on, allow your body to rest. This workout includes a lot of time under tension and your back will need a breather early on so it can properly handle the later rounds/heavier barbells.