Hang Power Clean

Building to heavy set of 4 reps

8′ AMRAP

8 T2B

8 Push Press

Then:

10-9-8-7-6-5-4-3-2-1 reps For Time:

Push Ups

Goblet Squats

Overhead Squat

Building to heavy set of 5 reps

4 RFT

10 Ring Dips

5 Shoulder to Overhead (40/30)

10 Sit Ups

5 Squat Snatch (40/30)

Back Squat

Build to heavy set of 6 reps

6 RFT

21 Double Unders

14 Alternating Single Arm DB Power Snatch

7 Thrusters (40/30)

Four sets of:

Medball Sit ups x 10 reps

Rest 45 seconds

Supine Ring Row x 10 reps

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

Three rounds for time of:

10 Goblet Squats

15 Box Jump

20 Alternating Reverse Lunges with Kettlebell