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) @ 65% (of clean and jerk 1 rep max)

Deadlifts
20 x 1, lift every :30s. @ 67%

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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) 1 Round of Cindy
4) Rest

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Bonus:

5 x 10 Banded chest to bar pull-ups
Accumulate 70 back extensions on GHD

Core:

5 x 30m Sandbag bearhug carry

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