Back squat 3×5 (+5lbs)
Bench press 3×5 @ 65-75% of 1RM
then
Retcon
21 – 15 – 9
wall-ball (20/14)
power snatch (115/80)
directly into
15 – 12 – 9
calorie row
hang squat cleans (115/80)
directly into
12 – 9 – 6
over-the-bar burpees
overhead squat (115/80)
then
Mid-line work:
Every 10 seconds for 4 rounds
(30 seconds of work each rd)
3rds:
1 tuck up
1 v-up
1 straddle up
1 hollow hold (hold until you hit 10 seconds)
then start again
30 sec rest after each 30 sec of work
*total time 4 minutes