Buy-in: 3 rounds of 20 GHD Sit-ups, 10 Weighted back extension(45/25)
Rest a couple minutes, then:
6 Rounds of the following with a 1 minute rest between rounds:
***complex consists of – 3 deadlifts, 3 hang power cleans, 3 front squats, 3 push press. I am not posting a weight. Go as heavy or as light as you want, just execute the movements with perfection!
9:36 not counting buy in or rest periods