EMOM for 15 minutes: For the first 5 minutes do Power clean 3-3-3-3-3 reps each minute, For the second 5 minutes do Front squat 2-2-2-2-2 reps each minute, and for the last 5 minutes do Squat clean 1-1-1-1-1 reps each minute.
Your score will be a total amount of weight lifted for all 30 repetitions.... so go heavy!
3 rounds of 10-15 reps of each:
GHD sit ups
Hip and back extensions
Post total LOADS to Boxcommand.