Warm-Up

2 x 2 Rounds

7 Barbell Deadlifts
7 Barbell Hang Power Clean
7 Barbell Strict Press
20 Hops Over BB

1min rest between rounds

• Load your barbell very light and even consider starting with just the empty bar for this complex

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85% Effort:

12-15-18 // 9-12-15 Erg Cals
27-21-15 Box/Ring Dips

rest 2min

12-9-6 // 10-8-6 Erg Cals
30-20-10 Push-Ups

Max time: 20min

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AMRAP 15min Quality

30sec Hollow Hold
2 Wall Walks
8 Strict Knee Raises
10 Burbee
30sec Double KB/DB Shrugs