Barbell complex
Deadlift + Hang clean + Front squat + Push jerk
5x(5+4+3+2)
Ring support holds 4x20s (knee tuck or hands away from body for challenge)
Eccentric pullups 4×6-8 @ 5 sec
8? Amrap
20m Plate Push (10 out/10 back) (15/10)
16 Ab mat Sit Ups
12 KB deadlift high pull (24/16kg)