Part A)
Full squat clean. Work to best touch and go (tag) triple. 10-12 min. Drop 20% and do 1 ME 2 min set.
Part B) Gymnastics
5 x Ring Dips (hold at the top for 5 sec)
10 x TTB
7 min AMRAP
Part C) Conditioning
10 x HSPU regional standards (or 3 wall walks, nose and toes)
250 Meter Row
10 x Burpees
Rest 1:1
5 rounds