3 sets as warm-up: :15/side plank 15m walking lunges :30 hollow hold AMRAP in 12:00: 4 thrusters, moderate up to 135/95 (should still be unbroken each set) 8 burpees 12 knees-to-elbows 48 double-unders + Every :90 for 12:00 (2 rounds of each): 1st: 10-15 very light band good mornings 2nd: :10-:15/side star plank 3rd: :30

For completion as warm-up: 2:00 easy row/bike/run + 2 rounds easy: 5 scap pull-ups, 1111 5 scap push-ups, 1111 5m forward duck walk 5m backward duck walk Every :90 for 12:00 (8 sets): 1 clean grip deadlift 1 power clean 1 hang power clean 1 shoulder-to-overhead (push press or any jerk) + Every :60 for