Power Clean: 3,3,2,2,1,1
Slow Eccentric Back Squat: 5 x 3 w/ 3 sec descent
Slow Eccentric Pullup: 5 x 3-5 w/ 3 sec descent
In 12 minutes get as many reps as you can:
50 Super Burpees
40 MB Shouldering (alt. sides; 5kg / 4kg…ball must touch ground on every rep and finish with the hips open, shoulders back AND the ball ON TOP of the shoulder)
30 Deload Pushups
20 Squats (154 lbs for men; 110 lbs for women)
10 Weighted Pullups (5kg / 2.5kg)
AMRAP OH Squat (95 lbs / 65 lbs)