150 min
Warm up for 15 min

1.Barbell
Every minute on the minute for 15 minutes:
0-5: 3 Hang power cleans
5-10: 2 Hang power cleans
10-15: 1 Hang power clean

2.Metcon
Every 3 minutes for 5 rounds each:
A. 50 DU + 10 squat clean @ 50 kg
Times: 2.20, 2.15, 2.17, 2.27, 2.48

B. 2 Rope climbs + 10 BBJO
Times: 1.17, 1.19, 1.18, 1.21, 1.34
HR 168/180

3.Core
5 sets:
Max reps leg raises on stall bars
- 10 9 8 8 8

4.Accessory
A. 3 sets:
10 sa. DB row - 30 30 30 lbs
6-10 bicep curls - 25 20 20 lbs

B. 3 sets:
10 scap pull ups
10 scap push ups
10 each LYTP

C. COS recovery