3 rounds of power clean + hang power cleans
Every 3 min
1+3
1+2
1+1
3 high box jumps after each set

For time
AMRAP 10

DU 30
V-Ups 10
Russian twist 20

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(20)
800m run
then at the 7:00 min mark complete the following:

100 heavy rope/jump rope/double unders
50 sit ups
25 burpees
50 double crunch
100 heavy rope

Finisher
1:00 samson stretch

FOR TIME OF:
1-2-3-4-5-6-7-8-9-10
DEADLIFT 100/70 70/50
TOES TO BAR

1900m bike

30 push press
9 bar over burpee
30 wallball
9 bar over burpee
30 db snatch
9 bar over burpee
30 step back lunges
9 bar over burpee
30 thruster
9 bar over burpee
30 pull ups
9 bar over burpee
30 box jumps
9 bar over burpee
30 back squats

1990m bike

40kg barbell
22,5kg db

Timecap 30min

Back rack lunges 4x12
Legless rope climb 6x1

Back squat 3 RM, then 3x3 @ 90%

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

4x
12 V ups
00:20 L-sit

2 sets:
2x20m Rope Pull + Drag 90kg
Max Rep Incline Bench Presses