A) E2MOM x 10 min (5 sets)
– Power Clean Cluster 1.1.1
*Rest exactly 10 seconds between reps.
*Start at 70-75% and build if able.

B) Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – 5-10 Burpee Box Jump-Overs (24″/20″)
Station 2 – 10 Hang Power Cleans (135/95, 115/75, 95/65)
Station 3 – 5-10 Strict Handstand Push-Ups
Station 4 – 200m run @ 90-95%

*Scale strict HSPUs with 3-5 negatives or 12 L-seated DB presses @ 2111.

Masters
A) Tabata x 4 min (8 sets):
– 20 sec hollow rock OR hollow hold OR abmat sit-ups

R2M, then…
Tabata x 4 min (8 sets):
– 20 sec super plank bows and toes OR hands and toes (push-up position)

B) Every 90 seconds, for 24-30 minutes (4-5 sets of each station):
Station 1 – 5-10 NPU burpee box step ups
Station 2 – 8 hang power cleans (BB or DB)
Station 3 – 1 lap farmers carry (70/53, 53/35, 44/25 wall to wall)
Station 4 – 200m run

*break up reps to achieve best form for each work period.