A) Muscle ups/Chin-ups 3 x 5
Box jumps 3 x 5
Rest 60s

B) Front Squat 3 x 5
Rest 90s

C) AMRAP in 15 minutes of:
5 chin ups
10 front squats 50/35kg


A) 2 Clean grip RDL to just above the knee and stand, drop the bar after 2.

1 full squat clean making sure you achieve the same loading as RDL mechanics when drawing up from the floor in first pull. So 5x2RDL and 1xClean.

B) 5x2 Split Jerks (push press for those struggling OH, could even be done with Dumbbells for more shoulder freedom).