3 Rounds

Overhead plate carry (45)

2 Rope climbs (scale 6 pull-ups)

20 One legged squats (set of 5)

2 Rope climbs (scale 6 pull-ups)

20 KB Swings 70/44

Then

30 Hspu

Core Tabata: Plank-ups/Hollow rocks

Block Strength

Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps
*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%

Every 90 seconds for 12 minutes (8 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90