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A. Halting Power Clean Cluster – 1.1.1 x 3@70-75%; rest :10 sec between reps, rest :90 sec between clusters. start from the floor, pause 2 sec below the knee, catch. Go lighter if needed.
B. “Star Lord”
AMRAP 15
100 Dubs
20 Power Cleans@115/80
10 Muscle-Ups(Ring or Bar)

Alpha – as written
Bravo – 100 Dubs, 20 Power Cleans@115/80, 20 Chest to Bars
Charlie – 50 single doubles or 30 cal row, 20 Power Cleans@95/65, 20 Pull-Ups(you may use a band)
Delta – Row 30 cals, 20 Power Cleans@65/45, 30 ring rows or 20 jumping pull-ups

Extra Gymnastics
If you did muscle-ups do the following:
Single Ring Pull-Ups – 6 x 4 sets; 2 sec pause at the top, 4 second decent on each rep, try to stay hollow with feet together

If you did Pull-Ups do the following:
Tempo Ring dips or stationary dips – accumulate 15-30 reps; 3 second decent, 2 second pause at bottom, 2 second pause at the top
or
Top of the dip hold – accumulate 2 min(3 min cap)
Bottom of the dip hold – accumulate 2 min(3 min cap)
or
Top of the ring push-up hold – accumulate 2 min(3 min cap)
Bottom of the ring push-up hold – accumulate 2 min(3 min cap)