Buy in: Complete 2 rounds of- 25 double unders, 20 push ups, 15 dumbbell thrusters, 10 pistols (5/side), 5 muscle ups (sub pullups and dips). Mobilize.
3 sets Dumbbell Complex progressive loading:8 reps> Power Cleans, Thrusters, Walking lunges(4/side)w/dumbbells in front rack.
3 sets of 12 reps Front Squat, straight sets.
Finisher: 50 reps hip thrusts on bench.