Warm-up:
20x Leg swings each leg
10x Push-up to Downward dog
10x Arch/hollow swing
10x Front Squat with BB
Weightlifting:
Starting with an empty barbell, find a 3RM HANG CLEAN in 12 minutes.
Conditioning:
3 rounds for time of:
400m run
30 push presses (95/65)
20 chest-to-bar pull-ups
20 minute time-cap.