Warm-up:
2-3 rounds:
5 Hang Power Cleans
5 Front Squats
5 Power Jerks
WL:
1) Find a 1RM Power Clean and Power Jerk
Strength/Skill:
2A) Find a 2RM Front Squat
2B) 5x3 of the complex: 3 arch/hollow swings + 2 Muscle-ups
OR
2C) 5x5 Tempo Chest-to-bar pull-up (any grip, weighted or assisted), 3 seconds with chest on bar, 3 second descent
Conditioning:
3) 7 rounds, each for time:
30 sec ME AB for calories, rest as needed between sets, ALL OUT EVERY SET
Accessories:
Tabata Hollow hold
Tabata side plank weak side
Tabata side plank strong side