90 second AMRAP Clean and Jerk 90 seconds rest 60 second AMRAP Clean and Jerk 60 seconds rest 30 second AMRAP Clean and Jerk

30 Alternating Dumbbell Snatch 60 Knees to Elbow 30 Alternating Dumbbell Snatch

12 minute AMRAP Ladder 5 Hang Power Clean 200m Run Hang Power cleans increase by 5 every round Run distance remains the same

30 Pull ups 40 Shoulder to Overhead 40 Overhead Squats 30 Pull Ups

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