A. AMRAP 24 Minutes @70% Intensity
6 Squat Clean (60/40 kg)
12 HSPU (anyhow)
36 DU/54 SU

4 Squat Clean (70/48 kg)
12 Dbl. Dumbbell Thrusters
36 DU/54 SU

2 Squat Clean (80/55 kg)
12 Dbl. Dumbbell Devils Press
36 DU/54 SU

Do Singles in the Cleans, Focus on Execution Rather than Speed.
Pick a Relatively Comfortable Weight on the Dumbbells, not too Heavy!

*Warm Up & Movement Circuit of the Day
In 7 Minutes Finish 2-3 Rounds of:

4 Pike Thoracic Extension w. 5 Sec Pause (Use Box or Wall)
6/6 Half-Kneeling Bottoms Up KB Press
8 (4/4) ATG Split Squats
10 Kang Squats (w. Barbell or PVC)

A. AMRAP 22 Min @YBTE

40 Cal Bike
1-2 Wall Walks
20 KB Squat Clean with both hands on kb)
1-2 Wall Walks
300 m Run
1-2 Wall Walks
20 (10/10) Single Arm KB Thrusters
1-2 Wall Walks

B. Ascending Ladder for 5 minutes @YBTE
1-2-3-4-5 ....
Cal Bike
Ground 2 Overhead with Plate
Forward Lunges with Plate Overhead (L/R)