Strength

Complex

3 Hang Power Clean 

2 Push Press

1 Thruster 

Rest up to 2:00 between sets

 

Calisthenics

5 rounds for movement quality 

2 Rope Climb 20''

:15 L-Sit 

20 Hollow Rock 

 

Conditioning 

4 rounds 

15 KB Swing 

10 Burpee Box Jump