there are 2 goals for this workout::
1- steady pace throughout, heavy breathing while able to hold conversation.
2- when it’s time to pick up the bar, you do not hesitate.
Power Clean - 65-75% ish
Front Squat - same bar
Single leg hops are up to a 45# plate for everyone, and it is 10 each leg. Scale down to a 25# plate or even just forward and back over a crack on the floor.
Single Arm Ring Row - mark your spot on the floor with a plate ... Rx is with feet directly underneath the rings, scale back from there for consistency.
OH Carry - 55/35 dumbbell or kB, 15 yds down with one arm, 15 yds back with other arm.