General Warm up:

2 rounds –
30 jumping jacks
20 total mountain climbers
10 per direction per leg hip circles
5 squat to stand
then
2 rounds
5 med ball squat clean
10 air squat
5 empty barbell hi hang muscle cleans

 

CLICK HERE FOR THE WORKOUT EXPLANATION

A. 4×5 backsquat @ 100% of  3RM front squat.
2 min rest btw sets.

B1. AMRAP…
10 hang power cleans @ 95/63; 75/55
15 wall balls @ 20/14; 16/12

B2. Rest…

B3. AMRAP…
10 hang power clean
15 wall balls

B3. Rest…

B4. AMRAP…
15 hang power cleans
max rep wall balls in time remaining

 

*As a hint, the AMRAP time domain will not exceed 6 minutes.
Recommendation: do NOT PACE this.