Strength:

BROS: 5 hang cleans Every 90 secs. 10 sets. (start light and build slowly)
GIRLS: 5 Front squats Every 90 secs 10 sets (start light and build slowly)
Rest as needed
3 Sets of
6 Good mornings (4 sec eccentric motion)
Rest 45 secs
30 Med ball twists
rest 90 secs

5 Sets of
1 min plank
Rest 1 min
1 min hollow body hold
Rest 1 min

Workout:

FOR TIME
20 min amrap

20 Pushups
20 Air squats

20 Sit-ups