April 25, 2023

Warm up

60 seconds lunge and reach

60 seconds Cossack squats

60 seconds supinated hang

30 seconds bb strict press

30 seconds bb bent over row

2 rds

Then

Work to a heavy of the bb complex

3 deadlifts

3 hang cleans

3 jerks

Every 7 minutes for 21 minutes

10 pull ups

30 squats

10 pull-ups

30 lunges

10 pull ups

30 step ups

Then with remaining time

Amrap the complex

3 deadlift

3 hang cleans

3 jerks