Dive into this intense 11-minute circuit designed to test your strength, power, and cardiovascular fitness. Begin with a dynamic warm-up focusing on mobility for the hips and shoulders, as well as activation exercises for the posterior chain to prepare for power cleans and deadlifts. For the power cleans, choose a weight that allows you to maintain form throughout the 11 minutes, focusing on explosive movement from the ground to the catch position. If the prescribed weight is too challenging, adjust it to ensure you can complete the reps with good technique. Burpees over the bar demand coordination and endurance. Aim for a steady pace, jumping over the bar with both feet together for efficiency and safety. Deadlifts should be performed with a focus on maintaining a neutral spine and engaging the core. Choose a weight that allows for 19 reps without compromising form. Pull-ups challenge your grip strength and upper body endurance. If needed, modify with band-assisted pull-ups or ring rows to keep the intensity high while accommodating your skill level. Pace yourself to keep moving throughout the circuit, aiming for minimal rest between exercises. Cool down with stretches targeting the muscles worked, focusing on recovery and flexibility.