2 Rounds

10/8 Cal Row

8 + 8 Dumbbell half over head squat

12 Barbell Romanian Deadlift

10 Prisoner Step Up Alt.

Front squar

Every 90″ x 8 Sets
4 reps – Start @50% and build by feel, go heavy.

Barbell Back Rack Drop Lunges

Every 2′ x 5 Sets

6 + 6 reps – @40/25kg

For Time:
5 Rounds
10 Hang Power Snatch @50/35kg
8 Over head Squat
6 Hand Stand Push Ups
4 Bar Muscle Ups

8′ Work Time

30″ ON – Cal Assault Bike
30″ OFF – Jumping Jacks
10 Tuck Ups
1′ Row

Strict Ring Dips

Find Daily Max Effort
Then
8 Sets x 50%
45″ rest b/s

Lactic Training

2′ ON – 3′ OFF x 5 Rounds
250m Ski or row
12 Double Kettlebell Hang Snatch @2×16/12kg
12 Box Jump Over

Yoga Barbell “Clean” Routine

3 Sets of
5 Hang Muscle Clean
5 Half Front Squat
5 Hip Power Clean
5 Hang Power Clean
5 High Box Jump

Every 90″ x 8 Sets perform:

4 Hang Power Clean “Below the Knee” (Bouncing NOT allowed) – Start from 60% 1RM and build moderate

Every 1′ x 8 Sets perform:

1 Hang Power Clean “Below the Knee” @80/85% 1RM

EMOM 25′

1) Max Cal Row
2) 15 Sit Ups
3) Max Double Unders
4) 15/12 Push Ups
5) Max Cal Bike Erg