Hang Clean + Push Jerk 5×2+1

Slow Ecc Back Squat (3 sec.) + Back Squat 4×3+3
Strict Pullup + Kipping Pullup + Hanging Leg Knee Raise 3 x max + max + 6-10 (if you use bands take out the kipping portion)

18-12-6
KB Swing (24/16kg)
Rocket Jumps
After each round complete 20m Bear Crawl & 20m Crab Walk