Warmup and Metcon
AMRAP 20min increasing the weight each round.
3 Hang Power Cleans
2 Front Squats
1 Shoulder to Overhead
400m Rodd / 0,6 Assault Bike

Choose the heaviest load you can successfully complete without dropping the barbell.

Four sets of:
Supine Ring Row x 10 reps @ 2111
Hollow Holds x 40-60 seconds