Warm up
EMOM 5 mins
-3 EB Cluster
-3 Superman
-3 Kipping TTB

Athlete’s choice

Every minute, on the minute, for 6 minutes:
1 and 1/4 Front Squat x 2

Before you start, take 5-10 mins to warm up to the weight you will use across all sets

(1+1/4 squat = squat to full depth, come up to just above parallel, drop back down to full depth, and then back to starting position)

Every two minutes, for 16 minutes (8 sets):
Power Clean + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Increase weight each round.

Complete as many rounds and reps as possible in 10 minutes of:
250/200 Meter Row
12 Toes-to-Bar
8 Box-Facing Burpee Box Jump-Overs (24″/20″)
6 Strict Handstand Push-Ups

Rest 5 minutes, and then repeat.

D. Accessory
3x10 strict chin up
3x10 ghd back extension