Pull up de-load – 5 x 5 reps of disc to arch on the rig

Concentrate on hollow rock movement on rig with a tight midline

7 Min OMEM

2 x Hang Clean into 3 x Overhead Squats (work up to suitable weight)


Death by Wall Balls

1 on Min1, 2 on Min2, 3 on Min3 etc. until failure to complete set within a minute