Warm-up

3-minute Air bike + 3-minute Row
+
10 Hollow rocks
5m/side KB front rack duck walk
5 DB power clean overs
10 KB seesaw presses
5 Kneeling jumps
+
Barbell complex
3 Deadlifts + 2 Hang power cleans + 1 Front squat
Build to your working weight
+
2 rounds @ increasing pace

4 Single arm DB overhead walking lunge
4 Handstand push-ups
4 Toes-to-bars
10 Crossovers
3 Deadlifts + 2 hang power cleans + 1 front squat
1 Shuttle run
60-second Air bike between rounds