Dead Cleans + Rack Hold
Push Press + Overhead Hold
Front Squat+ Squat Hold
One Arm Rows+Row Hold
Push Ups + Plank Hold
Round 1
DB LC Cleans
DB Thrusters
Round 2
DB Half Snatches
DB Reverse Lunges
Round 3
1.5 One Arm Swings
Goblet 1 1/4 Squats
Hands on KB Push Ups
Hip Bridge Pullovers
Cardio
Round 1
RS Swings
Round 2
Dead Clean + Strict Press
One Arm Rows
Split Squats
Plank Hold
Round 3
Crush Curls
Tricep Push Ups
Round 1
One Arm swings
Cardio
Round 2
Push Press
Cardio
Round 3
One Arm Rows
Cardio
Round 4
Goblet Split Squats
Cardio
Round 5
1.5 Deadlifts
Cardio
Round 6
Snatches
Cardio
Round 1
Cardio
KB Jump Squats
Burpees
DB KB Long Cycle Cleans
Reverse Lunges
Shin Grab Sit Ups
Round 1
Cardio
RS Swing
Round 2
Cardio
Goblet Squats
Round 3
Cardio
DB KB Push Press
Round 1
Snatches
Round 2
Front Squats
Round 3
Strict Press
Round 4
Windmills
Round 5
1 Arm Rows
Round 1
Plank Cocktail
Round 2
Squat Thrusts
BW 1 1/4 Squats
H2H Swings
Superplank + Push Up
Cardio
Reverse Lunges