WARM UP
2 rounds
10 empty bar RDL’s for hamstring tension
10 half burpees
10 air squats
10 KB swing
10 wall balls

POWER
Power clean
5,4,3,3,2,2,1,1
Start at 70%

CONDITIONING
10min AMRAP – Round for Round
5 ring dips (muscle up to dip)
5 deadlifts @ 40/60kg
5 HANG power clean

Rest 1min

@11mins – Individual
EMOM 3min
20sec max effort burpees = 40sec rest

Rest 1min

@15mins
10min AMRAP – Round for Round
5 Strict Pull Up
10 wall balls