FBB

3 Sets

7 Dumbbell Deadlifts
7 Dumbbell Hang Power Cleans
7 Dumbbell Push Press
Run 100m Acceleration (get a little quicker with each 25m - NO FULL SPRINTS) rest as needed between sets

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A1) Segmented Clean Deadlift: 3131 (with straps); 6-8reps; rest 60sec x 4 Sets

A2) Half Kneeling Barbell Press: 20X2; 4-5reps/ knee; rest 60sec x 4 Sets

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B1) Deficit Landmine Single Leg RDL: 3010; 8-10/leg; rest 60sec x 4 Sets

B2) Single Arm Dumbbell Push Press: 30X1; 8-10/arm; rest 60sec x 4 Sets

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FOR TIME @ 85% EFFORT

C) 10-9-8-7-6-5-4-3-2-1

Toes to Rings
*100m Row between sets (only 9 sets of this) rest 2mins between
10-9-8-7-6-5-4-3-2-1
Tuck Ups
*100m Run between sets (only 9 sets of this)