A1:
4-4-4-4-4 Overhead Squats @3111
A2:
5-5-5-5-5 Slow Pull Power Clean
Start every 1:30min one of the exercises (alternating)

B:
In teams of 2, for time of:
100 Box Jumps
100 Hang Power Cleans @ moderate load
100 KB Goblet Squats @ heavy load
100 Medball Sit-ups


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
Row 500m
Rest 30sec.
Run 400m
Rest 30sec.
Ski 300m

Station 2
EMOM for 6min do:
1 Slow Pull Power Clean
1 Paused Power Clean (at the catch)
1 Power Clean

Station 3
EMOM for 7min do:
4 Ipsilateral KB Front Rack Lateral Box Step Ups

Station 4
AMRAP in 7min of:
8 Box Jumps
8 Push-ups (on Box)
16 Standing Crunches

Station 5
One set of max reps unbroken Wallballs
Rest 2min
AMRAP in 2min of:
Air Squats