1) 3 Hang Cleans EMOM for 8 minutes start at 70% of max add weight if you can
2) Tempo Front Squats 5 x 3 (5 sec down 2 sec bottom stand up) try to use the same weight or close for all 5 sets
3) 5 rounds NFT
2 L-Sit Pull-ups
4 Deadhang pull-ups
6 Ring rows
4) For Time:
30-20-10
Front Squats (135/95)
TTB
5a) Banded hip extensions 3 x 12
b) Banded side steps 3 x 12'
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