Warm-up:
200m Run then 3rds of:
5 BTN Press
5 Back Squat
5 Muscle Clean

Skill EMOM x 12
1) HSPU x 6-8
2) Rope Climb x 2
3) Alt KB Snatch x 4 each (53/35)

Lurong Summertime Challenge Workout 4
6min cap Hang Power Clean and Shuttle Sprints

or

10-8-6-4-2
Hang Power Clean
100m Sprint after each set
Rx 115/75 Rx+ 155/105