3 sets of:
20-30 sec. squat hold (mid range)
into 8-15 goblet squats
rest 90 sec.
3 sets of:
8-12 3-point DB rows (each side)
rest 90 sec.
12 min AMRAP of:
20 single arm hang clean&jerk (10 each arm)
20 alt. rev. lunges
10 plank to high plank (scale to alt. shoulder taps with elev. hand pos.)