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• WARMUP
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• 2  rounds not for time
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• 10 DL
• 10 pocket hang power cleans
• 10 front squats
• 10 good mornings
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• *performed with an empty bar*
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• A. 9-6-3
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• Power Cleans (135/95)
• Front Squat
• Push Jerk
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• *5 min cap*
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• B. At minute 8 begin...
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• 5 min AMRAP
• 3 burpee box jumps (24"/20")
• 3 ring muscle ups / modify with bar MU / or 8 C2B pullups
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• rest from min 13-18. 
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• C. At 18 minutes begin. Cap at 28 min
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• 20 Cal Row
• 20 T2B
• 400 M run
• 20 T2B
• 20 Cal Row
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• ** Thank you CrossFit Nordic (Sweden) and CrossFit Linchpin for the awesome WOD!!**
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• Core: 1 min spiderman plank (perform 16 8L/8R continue plank for full minute, 1 min break x5