3 sets
5 burpees
5 clean pulls
5 clean high pulls
5 hang power cleans

(do this with intention)

20 min amrap:
10 deadlift @ 60%
5 weighted pull up @ 60-70%
5 strict deficit hspu ( or most difficult scale available/ strict is priority)

Accessory Strength

4 sets:
20 back extension + :20 sorenson hold
100’ sandbag bear hug carry
Rest as needed

Cooldown

1k light row
roll: low/midback, hamstrings, quads, IT bands, lats