A. 4 Sets of:

A1. DB/KB Step Ups x6/side

A2. ME weighted Plank - shoot for 20-30s/set 

B. Row 27-21-15-9 cal for time.

Rest 1:1

16.30 Weightlifting

A. Work up to a heavy set of:

A1. 5 Hang Power Cleans

A2. 5 Deadlifts

A3. 5 Push Jerks

B. DT

Five rounds for time of:

Deadlift, 12 reps

Hang power clean, 9 reps

Push jerk, 6 reps

Time cap: 10 minutes.

Male weight: 70.

Female weight: 47,5.

– scale as needed.