A little late posting this one, but it was a soul-crusher:
Movement Prep
Monster Walk 2x20e
Goblet Squat 2x10@3211 (24kg)
TGUs 2x5e
Then... Work
A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Loads per set (%): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85
B.
Every 3 minutes, for 9 minutes (3 sets):
RDL x 8 reps @ 70-75% of 1-RM
C.
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Snatches (20kg)
12 Pull-Ups