1) Every 45 sec for 3:45 seconds complete 2 back squats @70% rest 3min then EMOM for 3 minutes complete 2 reps @80% rest 3 minutes then Every 90 seconds for three minutes complete 1 rep @85%

2) For time

100m Sprint with KB 53/35

18 Dead lifts 105/65

9 Hang cleans (Full) 105/65

100m Sprint with KB 53/35

24 Dead lifts 105/65

12 Hang cleans 105/65

100m Sprint with KB 53/35

30 Dead lifts 105/65

15 Hang cleans 105/65

100m Sprint with KB 53/35