Warm-up
Junk yard dog

10 min ascending ladder 2xDB
1,2,3,4,5......
Cleans
Front squat
10,20,30,40......
Dubz
Run 100m after each round

3mins rest

10 min to complete descending ladder
10,9,8,7,6,5,4,3,2,1 done
Burpees
Reverse Lunges (each side)
Push up row ( each side)
Leg raise to hip raise

400m farmer carry if you put it down 10 jump squats

Core
3 x max hollow rocks