A. in 15 min build to a heavy hang power clean

B1. Lateral lunge with pallof press 6-8reps/side 3set

B2. Ring dips / Dips @ 30×1 4-5reps 3 set


EMOM 12min

Min 1,4 and so on: 20-30 Tall kneeling frontrack hold
Min 2, 5 and so on: 30-40 sec KB OH walk
Min 3, 6 and so on: 20-30 sec Alt plank mountains climber