- RX -
For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row

- INTERMEDIATE -
For time:
30 hang power cleans (55/75 lb)
40 deadlifts
400/500-m row

- BEGINNER -
For time:
30 hang power cleans (35/45 lb)
40 deadlifts
250/300-m row

2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

Post-workout: Every :30 for 10 sets:

2 power cleans

- Must be touch-and-go reps.

5 sets, each AFAP:
3 front squats (60%)
2 front squats (70%)
1 front squat (80%)
- Rest 3:00 between sets.
- If the percentages feel good, bump the loads up by 5-10 lbs).
 

5 sets for load:
3 power cleans @ 60%
2 power cleans @ 70%
1 power clean @ 80%
- Rest 2:00 between sets.

Every 2:30 x 5 sets:
1 hang power clean
1 below-the-knee hang power clean
1 touch-and-go power clean
1 split jerk
- All sets between 60-70%.

EMOM 8:
1 press-to-handstand
- Scale to negatives against the wall as needed.

EMOM 8:
2 strict deficit handstand push-ups
- Perform each rep as fast as possible.

4 x AMRAP 3:
22/30-calorie row
Max-meters SkiErg
- Rest 1:00 between AMRAPs.

30 sets for distance:
:20 row, bike, or ski
- Rest :10