Complex
Hang Squat Clean + Front Squst + S2O + S2O = 1
7×1, every 90 sec
4RFT, 12 min cap
1 Rope Climb (fb 2)
5 Hang Semi Squat Clean (155/105)
5 Lateral Bar over burpees (add 5 each round)
Body Building, 10 min ladder
2 Chest flies (add 2 each round)
2 Back Flies (add 2 each round)
5 Arnold Presses (keep 5 every round)