A. 1 Power Clean + 5 Front Squats + 1 Split Jerk 6 Sets

1 Power Clean + 5 Front Squats + 1 Split Jerk
1 Power Clean + 5 Front Squats + 1 Split Jerk
1 Power Clean + 5 Front Squats + 1 Split Jerk
1 Power Clean + 5 Front Squats + 1 Split Jerk
1 Power Clean + 5 Front Squats + 1 Split Jerk
1 Power Clean + 5 Front Squats + 1 Split Jerk

B. Segmented Clean Pull 4 x 3

3 Segmented Clean Pull
3 Segmented Clean Pull
3 Segmented Clean Pull
3 Segmented Clean Pull

Pause 3s below Knee in each rep / work @ 70%+ of C/J

C. Partner Core Finisher

3 sets as YGIG

10 Partner Pike Ups

A1. Lateral Box Step Down 3 x 6-10

6-10 Lateral Box Step Down
6-10 Lateral Box Step Down
6-10 Lateral Box Step Down

each side
rest 30-60sec.

A2. Parallette Push-Up 3 x 5-12

5-12 Parallette Push-Up
5-12 Parallette Push-Up
5-12 Parallette Push-Up

rest 30-60sec.

B. Intervals

2 sets of:
60sec. Echo Bike
30sec. off
45sec. Echo Bike
30sec. off
30sec. Echo Bike
30sec. off
15sec. Echo Bike
2:30 off

A. Intervals

10 sets of:
90sec. on 60sec. off

1. AMRAP of:
6 Burpees
9 KBS
12 air squats

2. 10 Double DB-Hang Clean and Push Press
max cal Echo Bike in remaining time

A. 1 Power Clean + 1 Squat Clean + 2 Split Jerks 5 x 1

1 1 Power Clean + 1 Squat Clean + 2 Split Jerks
1 1 Power Clean + 1 Squat Clean + 2 Split Jerks
1 1 Power Clean + 1 Squat Clean + 2 Split Jerks
1 1 Power Clean + 1 Squat Clean + 2 Split Jerks
1 1 Power Clean + 1 Squat Clean + 2 Split Jerks

Drop and Go

B1. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

B2. Strict Handstand Push-Up 3 x 4-6

4-6 Strict Handstand Push-Up
4-6 Strict Handstand Push-Up
4-6 Strict Handstand Push-Up

Scale with (deficit) Pike Pushups if not able to do full ROM

C1. Ring Push-Up 3 x 8-15

8-15 Ring Push-Up
8-15 Ring Push-Up
8-15 Ring Push-Up

C2. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

C3. Goblet Cyclist Squat 3 x 10-20

10-20 Goblet Cyclist Squat
10-20 Goblet Cyclist Squat
10-20 Goblet Cyclist Squat

A. Intervals

Every 6 min for 5 sets (30 min)

50 Doubelunders (Cap @ 45s)
40 SA DB hang cleans (Switch as needed|22,5/15)
30 Airsquats
20 SA DB pushpress (Switch as needed|22,5/15)
10 lateral Burpees over DB

Scale to finish sub 5 min each set