Warm-up:

3x
15/12 Calories erg
5 Strict chin-ups
10 Push-ups
15 Air squats
Then
3x
5 Deadlifts
5 Power cleans
5 Push jerks with pause at catch

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Clean and jerk:

Every minute on the minute for 12:00 minutes:
2 x (power clean and power jerk) @ 68% (of clean and jerk 1 rep max)

Deadlift:

20 x 1 every :30s. @ 69%

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Metcon:

Every minute on the minutes for 40:00 minutes of:
1) 14/11 Calories row
2) 12/9 Calories ski
3) 2 Rounds of Cindy
4) Rest

*1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air squats

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Bonus:
6 x 8 Banded chest to bar pull-ups
4 sets of 12 Reverse hyper or weighted hip extensions
4 sets of 12 Toes up romanian deadlifts with dumbbells

Core:
5 x 30m Sandbag bearhug carry

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