Hollow Tuck Hold or Hollow Body Hold (chose hardest version you can hold for 5 sets each at 10 seconds) rest as needed
Bird dogs 5x10 each side with 2nd hold
Strength: Shoulder Press 4x5 = ME set @70%
2 Rounds 15 Hang Power Cleans (135/95) (115/75) 50 Wall Balls (20/14) 10 HSPU Dumbell weight Rx Men: 50 #
Rx Women: 35 #
Scaled Men: 35#
Scaled Woman: 20# *Choose a weight that is challenging but you think you might try to do 1-2 sets max for the hang cleans.