20” work + 40” rest

For four rounds each

Movement of:

ring rows

Single Dumbbell shoulder press

(Alt. Arms)

Kettlebell sumo deadlift

High-pull

Rest 60” between movements

Every 90” for eight rounds:

Clean & jerk

(Use 80% 1RM)

Rest three minutes

Cash-out:

AMRAP in five minutes:

Ladder air squat

Box jump over