Working up to a heavy set of 3. Hang squat cleans.

Hang Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

Min 1: 12 KB/DB Front Rack Lunges
Min 2: 12 plyo Push-ups (clapping)
Min 3: 12 DB Box Step-Ups (same wight at lunges)
Min 4: 50 second Plank Hold (elbows)

*record weight in comments
Choose weight for FRL that makes reps challenging but achievable