Warm-up:

3:00 minutes of rowing
+
3x
10 Kettlebell swings
5 Deadlifts
5 Hang power cleans
5 Front squats
5 High box jumps

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Cleans

Build up to a heavy, but fast set of 2 cleans.
No “touch and go”
No dropping the bar
2 sets with same weight before adding more weight

Deadlifts

15 @ 45%
12 @ 55%
9 @ 65%
4x5 @ 75%

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Metcon:

Every minute on the minutes for 40:00 minutes of:
1) 17/14 Calories row

2) 14 GHD Sit-ups

3) 17/14 Calories bike erg

4) 6/5 Sandbag cleans

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Bonus:

5 x 10 Banded chest to bar pull-ups
4 x 12 Reverse hyper or weighted hip extension

Core:

5x
1:00 sandbag bearhug hold

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