3x30sec Max Effort Toes-to-bars
Rest 90sec

For time
30 power clean 42,5/30kg
30 front squat 42,5/30kg
30 push press 42,5kg/30kg
30 bar over burpees

Need: mini squat band + Mat

AMRAP

Band around Ankles:
5/ x Monster squares (2F2B=1) (5x starting left foot, 5x starting right foot)
10/ x Banded Kick backs

Band Below knees:
10x Squats
10x Glute Bridge
10/x Clamshells

then...

10x Hollow Rocks
10x Vsit
10 Ab crunch

AMRAP FINISHER

4 sets
Barbell Single Leg RDL - x10/-8/-8/-6/
Tripod DB Row x10/-8/-8/-6/
Hand on power blocks
3-3.5min
20

Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Row/BIKE
55 HSPU

Snatch Pull
EMOMx4 2 Snatch Pull at 100% of best snatch

4 sets

Barbell Single Leg RDL - x12/-10/-10/-8/

Tripod DB Row x12/-10/-10/-8/
Hand on power blocks

Supermans x10 (2sec pause at top

3-3.5min

20

Bulgarian Split Squat 12/-10/-8/-8/
-> 2-3 plates stacked, rear foot elevated.
-> Dbl KB front rack

Ring Flexed Arm Hang - Max/ accumulate 15sec minimum

Torsion Control -10/
Pause at top

3-3.5

20

Squat

3RM Overhead Squat

For time
30 swing
30 kb clean
30 kb STOH