FBB

3 Sets

5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean 5 Dumbbell Strict Press
10 Yoga Push Ups
50 Jump Rope Single Unders

*rest as needed between sets*

-

A1) Segmented Clean Deadlift: 3131 (with straps); 6-8reps; rest 75sec x 3 Sets 

A2) Half Kneeling Barbell Press*: 20X2; 4-5reps/knee; rest 75sec x 3 Sets *Perform repetitions on each knee for every set. Total 8-10reps per set.

-

B1) Deficit Landmine Single Leg RDL: 3010; 8-10/leg; rest 75sec x 3 Sets 

B2) Single Arm Dumbbell Push Press*: 30X1; 8-10/arm; rest 75sec x 3 Sets

-

C) @ 85% Effort:

27-21-15
Row Cals 21-15-9
Strict Handstand Push Up * Scale to Pike Strict HSPU rest 3mins
21-15-9 Bike Cals
27-21-15 GHD Sit Ups