4 Rounds for quality
0:10 Tuck Hold
0:30 seconds Hollow Body Hold
10 Goblet Squats w/pause @ bottom for 3 sec each rep
Power Clean
3 EMOM for 10 Min @55%
AMRAP 20 minutes (Or 10 rounds, whichever comes first)
3 Strict Muscle Up
15 Bar Dips
30 Air Squats
Reverse Hyper
4x20 @50% Squat Max
4x15 Round Back GHD Ext