Power Clean
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)

Notes: Based off 200lb 1RM. Best single was 190, failed last lift at 200.

Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts

After Each Set:
10 Dumbbell Bench Press (70)
15 Weighted Butterfly Sit-ups (10lb plate overhead)

Notes: Opened at 225 and increased each set by 20lbs until 305.