Warm up - banded couch stretch, frog stretch, straddle hamstring stretch, twisted cross stretch, banded lat/pec stretch, 10 shoulder rolls, then warm up movements: complete 10 of each barbell movements and in between get 5 pull ups. Then work up in weight and complete 5 of each movement, then work up to working weight and get 3 of each movement. Make sure to get a few BMU in before you start as well.
For time
30 Calorie Bike
30 Pull Ups
30 Deadlifts 205/135#
20 Calorie Bike
20 CTB Pull Ups
20 Power Cleans 205/125#
10 Calorie Bike
10 Bar Muscle Ups
10 Shoulder to Overhead 205/125#
For Time
6 Rounds
30 KBS #70#53
15 Bench Press #185#115