A:
EMOM for 8min do:
3 Squat Cleans

B:
EMOM for 8min do:
3 Clean Pulls (heavier than your Squat Cleans)

C:
Start every 3min a round of:
60 Double Unders
6 Bent Over Barbell Rows @ Medium Load (unbroken)
10 Power Cleans @ same load as Rows

Try to challenge your round times!


CROSS CIRCUIT

7min ON / 2min OFF:
Station 1
90sec Row @ 75% Effort
Rest 30sec
60sec Row @ 85% Effort
Rest 30sec
30sec Row @ 95% Effort
Rest 1min
2min on Ski @ easy – moderate

Station 2
Build up to a heavy set of 3 Power Cleans (TnG)

Station 3
Practise Turkish Get-up with Holds + Presses

Station 4
AMRAP in 7min of:
4/4 Lunge Skips
10 Half Burpees
20 Bicycle Crunches

Station 5
Always do 10 Back Squats
Start with an empty Barbell
After a set rest for 30seconds and add 10/5kg to the bar and do the next set