A) Warm up:
500 m row
3 rounds not for time:
5 Skin the cats
10-12 Chest to Bar Pull ups
15 Kettlebell Swings 55 lb/35 lb
B) Every 90 seconds for 12 minutes:
Hang Clean + Clean
C) Back Squat 3 x 8 @ 60% of 1RM
Rest two minutes between sets.
D) 4 rounds for time:
10 Russian KB Swings @ 70 lbs/55 lbs
15 Toes to Bar
30 Double Unders
