Clean Pull

4x4 @ 105% of best clean - 3 min
4x2 @ 115% of best clean - 3 min
4x1 @ 125% of best clean with a 3-sec pause at the knee - 3 min

Core Volume

3xME L-Sit Hang from Bar - 3 min

*when you fail, immediately do 10 knee raises

Upper Accessory

Every 3 min x 4:

10 DB Strict Press
10 DB Bench Press
6 Strict Pull Ups

CF Chipper

For Time (12 min TC):

75 Hang Power Snatch @ 75/55
75 BFB
75 Hang Power Clean @ 75/55