Warm-up:

Pull-ups, light power-cleans

Workout:

Three rounds of:

10 x power-clean (Kostas, Nate @ 135lbs, Shay @ 105lbs)

20 x dumbbell press on glute-ham machine, 10 each arm (1st round @ 30lbs, 2nd-3rd round @ 35lbs)

10 x standing military press (Kostas @ 85lbs, Nate, Shay @ 75-85lbs)

Rest as needed between rounds.

Then, tag-team style:

15 floor-swipes @ 135lbs , push-ups, knees-to-elbows

Time is determined by floor-swipes.