Speed Deadlift: 7 x 3

For 10 minutes on the minute, perform 2 front squat rep and 6 clap pushups (weight on the front squats should go up each set)

Single arm overhead DB lunges: 3×10 ea (hold the db overhead in one hand and perform 5 lunges on each side and then switch hands)
V-ups: 3×15

For time….
500m Run
40 Burpees
30 Deload Pushups
20 Pullups
10 Calorie Row

500m Run
30 Toes to Bar
24 Double KB Thrusters (48kg / 32 kg)
18 Chest to Bar Pullups
12 Power Cleans (80kg / 50kg)