Lifestyle

Every 2 min x 7 sets
5-10 DB Front Squats
+
10 Plank Knees to Elbows

6 min AMRAP
KBS
Burpees
*Start at 3 reps each and add 3 reps each round

Rest 3 min

6 min AMRAP
KB Deadlift
Burpees
*Start at 3 reps each and add 3 reps each round

Performance

Every 2 min x 5 sets
Front Squats 3, 3, 2, 2, 2

6 min AMRAP
Hang Power Cleans (50/35kg)
Lateral Barbell Burpees
*Start at 3 reps each and add 3 reps each round

Rest 3 min

6 min AMRAP
Deadlifts (50/35kg)
Lateral Barbell Burpees
*Start at 3 reps each and add 3 reps each round