The one grip to rule them all!
5 superset rounds on a 3 minute clock:
5 hook grip deadlift 80%+ your 1RM clean or power clean
3 dip negative
*If you have the capacity, press back to the top and control a longer descent to increase the difficulty and your benefit from the dips.
Overhead squat 95/65#
Lateral burpee over barbell
*Use an overhead squat load that you will be able to move unbroken with for the full 20 seconds. Scored with the lowest number performed for each movement. 8 situps, 8 overhead squat and 6 burpees = 22.