Mash up.

A. For time.
21-15-9
DB Push up.
DB Power clean 2 x 22.5/15kg.
75 DU after each set.

Rest 5min.

B. 3-4 sets.
100′ Rope sled pull.
100′ D-ball carry Bear hug hold
(Challenging weights on both).
Rest 2min between sets.

Rest 5min.

C. 3 sets.
10-12 Ab wheel roll outs.
60sec/side Side plank