Power/Strength

Warm up:
2 x 5 wall squats
10 x windmill
2 min 30/30 dorsal raise/hollow hold
5 x clean @ 50%
5 x clean @ 70%
5 x clean @ 80-85%

5 mins
1 Rep Max: Clean

MCB:
AMRAP:
10 x burpee box jump
200m row
10 x FSPP (M: 30-40kg, F: 25-30kg)
200m row
10 x clean (M: 50-60kg, F:40-50kg)
200m row

Finisher:
Fireman carry circuit

Recovery/ Cooldown: easy movement
1 min bretzel
1 min quad roller
1 min KB armbar
10 mountain climbers