500m row
1x 5 of each movement
deadlift
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
thrusters
clean & jerk

Part A)
3 Rounds - 2min AMRAP - REST 3min
12 DL
10 Hang power cleans
8 Shoulder to overhead
Max burpee box jumps (24/20")

(REST an extra 2min after last round - 5min total)
Part B)
3 Rounds
8 Front Squats
12 Handstand pushups
400m Row
REST 3min(REST an extra 2min after last round - 5min total)
Part C)
30 Front rack lunges for time
*Every drop: 15 cal bike/Row

• 50/40kg
• BB work UB