Get Warm:
2 Sets
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean
5 Dumbbell Strict Press
10 Yoga Push Ups

@ 85% Effort:
21-15-9 Erg Cal
21-15-9 Deficit Push-Ups

• rest 3mins

15-9-6 Erg Cal
27-21-15 Hollow Rocks

Hinge + Vertical Push

3 Sets:
A1) Segmented Clean Deadlift:
6-8reps; rest 75sec

A2) Half Kneeling Barbell Press:
4-5reps/knee; rest 75sec

3 Sets:
B1) Deficit Landmine Single Leg RDL:
8-10/leg; rest 75sec

B2) Single Arm Dumbbell Arnold Press:
8-10/arm; rest 75sec