Work

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*can be done with DBs, a medicine ball (wallball shot for overhead movement)

Upper Body Option:
10 0.75x Bodyweight Bench Press
10 Ring Rows
10 Push-ups
10 Kipping/Banded Pull-ups
Every 4 Mins x 6 Rounds
 

CompTrain

Power Snatch + Snatch Balance + Overhead Squat
5 x 1 + 1 + 1 @ 75%

Teams of 4:

40/30 Assault Bike for Calories
30 Bar Muscle-Ups
40/30 Assault Bike for Calories
30 Synchro Plate Hop Burpees to a 25lb Plate
40/30 Assault Bike for Calories
30 Synchro DB Power Snatches @ 50/35
Run 250m as a team