Shoulder Press
4x6r @ 80-85%
2min Recovery

In teams of two alternate sets to complete 4 each of:
3 x Hang power cleans
2 x Alternating reverse lunges
1 x STOH
Row 500m
(Choose the heaviest load you can successfully complete without dropping the bar)

"Sage at 20"

20min AMRAP of:
20 x Thrusters 40/60kg
20 x Pull ups
20 x Burpees over bar

10min AMRAP
50 DUs
15 ring dips

10min EMOM
odd 4 cleans @70%
even 4 front squats

15min AMRAP
400m row
5 strict pull ups
10 pull ups
20 cal airbike
5 ring dips
10 push ups

For max reps
Deadlift 8x[20:10]

With partner:
30-20-10
Calorie Row
Burpee
Directly into…
200 Meter Kettlebell Farmers Walk @ 32/24kg, both working
Directly into…
10-20-30:
Calorie Row
Burpee

4 Alternating Sets of:
20 Push-ups
12 Dips

Ex. 20 Push-ups + 10 Dips = 1 set

L-Sit Practice
10 min