EMOM seven minutes:
7 Back Squats
Shit’s getting real; increase yet again.
Bent Arm L Sit Hang (on rings):
4 x 0:30
Scale to a hanging L Sit Tuck is maintaining the L position proves too difficult for thirty seconds.
Five rounds, each for time*:
15/12 Calories on the Rower
12 Deadlifts (155/103)
9 Hang Power Cleans (155/103)
6 Shoulder to Overhead (155/103)
30m Broad Jump (landing in a squat)
*Rest Two Minutes Between Rounds
Each round is intended to be a fairly aggressive effort. Make the broad jumps legit; go for max distance on every single effort. The broad jumps are intended to be performed as two fifteen meter increments.
Use the barbell for this cool down mobility piece.