CF
for time:
100 x double-unders buy in
3 rounds of:
20 x hang power cleans 40kg/30kg
20 x push press 40kg/30kg
20 x front squats 40kg/30kg
100 x double-unders cash out
Sweat
12 minute ladder of:
2 x squat snatch 70% 1rm
2 x overhead squat
4/4 , 6/6 , 7/7 ...
-4:00 rest-
12 minute amrap of:
10 x toes to bar
20 x press-ups
30 x air squats
-4:00 rest-
12 minute amrap of:
10/8 x calorie row
15 x burpee slam-ball 12kg/8kg