4 Rounds

10/8 Cal Bike

15m + 15m Single Dumbbell Over Head Carry

30″ Passive Hang on Bar

12 Banded Good Morning

Pin Deadlift

Every 90″ x 8 Sets
3 reps @120% 1RM – Start from above the Patella Line

Double Dumbbell Deadlift

3 Rounds of:

7.7.5.5.5.5.3.3.3 – 20″ rest b/s – @2×30/25kg

2′ rest b/rounds

For Time – 15′ CAP

21 – 15 – 9 – 15 – 21

Pull Ups
Double Dumbbell Hang Clean & Jerk @2×22.5/15kg

8′ Work Time

5′ Row – 30″ Easy / 30″ Stiff Legs
5′ Assault Bike or Bike Erg – 30″ Easy / 30″ Fast pace

Back Squat T.U.T

8 Sets x 3 reps @70% 1RM – Tempo 2.4.X.2
2′ rest b/s

Double Kettlebell Front Rack Squat

5 Sets x Max Effort @2×32/24kg

1’30 rest b/s

5’AMRAP

30 Clean & Jerk @50/35kg
Max Effort Cal Assault Bike
2′ Rest

5’AMRAP

30 Squat Clean & Jerk @50/35kg
Max Effort Cal Ski or Row

Yoga Barbell “Clean” Warm Up

2 Sets of:
5 Clean Grip Bent Over Row
5 Hang Muscle Clean
5 Hang Power Snatch
5 Push Press
5 Tall Clean
5 Hip Squat Clean

Hang Pull + Hang Power Clean

Every 90″ x 6 Sets

1 + 2 reps @75% 1RM

Squat Clean + Front Squat

Every 90″ x 8 Sets
1 + 2 – Start from @50% 1RM and build up by feel

For Time

5 Rounds
12 Toes to Ring
12 Box Jump Over
12 Double Kettlebell Hang Clean & Jerk @2×16/12kg