25 minutes for quality

5 Downward Dog
10 + 10 Pigeon Pose
0:30 Hang L-Sit hold
5 Wallsquat
5+5 Samson Stretch

Wod
8 min amrap
4 Push jerk 60/45kg
8 Hang power clean
12 T2b

Metcon:
EMOM 15:
1 power clean 70/50
2 front squat 70/50
3 burpee over bar

EMOM 8

Even : 5 Push jerk@moderate weight (unbroken)
Odd : 7 Pendlay row, same weight than Push Jerks

4RFT:
15 Wallball 9/6kg
12 KB Swing 32/24kg
9 Box jumps 24/20"
6 Hang Power Snatch 40/30kg

20 Min AMRAP;
50 double unders
8 Ring Mu
15m handstand walk
400m Run

4x8min AMRAP, 3min rest between (A+B+A+B)

A)
Airbike 20/15 cal
5 MU
10 Power Snatch (40/30kg)
15 Wallball

B)
Row 20/15 cal
5 Bar MU
10 Power Clean (40/30kg)
15 Thruster

RPE 3-4

Keep a steady pace. Try to hit 2+ rounds on each AMRAP

Daily max of the Complex of: ( 15 mins )
3 Deadlifts
2 Power Cleans
1 Squat Clean

-rest 2 mins between sets
-cannot rest on floor or drop the bar within the complex

Back Squat: 3 x 5 @75%. Rest 2:00

Shoulder press 3x3