A1. 4 x 5 Hang Clean Progression. Build to 80% of 1RM; all reps must be done unbroken.

B1. EMOTM, 18 Min:

– THIS: 100m Row Sprint

– THAT: 8 Unbroken Feet-elevated barbell pull-ups;

– OTHER: 8 Ring-Dips;

C1. EMOTM, 18 Min:

– THIS: 60 Single-Unders;

– THAT: 100m Farmers Carry (20/12);

– OTHER: 8 HSPU from a box.