Heavy Thruster: 8 x 1, bar must start on the floor ( so essentially a clean + thruster)
Following the last set, drop to 50% of your heaviest successful lift and do 2 sets of 10 thrusters (bar doesn’t need to return to floor between reps)
Barbell Row: 4 x 8
Hindu Push-up: 4 x 8
3 rounds for time:
21 KB swings (24kg/16kg)
12 strict pullups (knees cannot bend and toes must stay pointing at the ground)
6 deload clapping pushups
100m sprint