Warm Up

8 min AMRAP

- 1 min row or bike

- 8 power cleans @ 45/35

- 8 front squats @ 45/35

- 30 sec plank hold

- 30 sec wall-sit hold

Strength

A1)

- 4 x 3 squat cleans

A2)

- 3 x 2 squat cleans

B1)

4 Supersets of...

- 2 turf length farmer carries

- 12 reverse lunges (6 each leg)

- 10 to 20 push-ups (RX+ weight vest)

- rest as needed

Core

9 min AMRAP

- 20 sec L-Sit (from box or dip bars)

- 30 sec GHD hold

- 15 hollow rocks

- 30 sec side plank (each side, add weight if needed)