Warm Up: 5 Mins

3 Rounds
5 DB Hang Power Cleans 10 Anchored T2B 5 Push Ups (3-5 second negative)

Core Development: 5 Mins

4 Rounds
20 Second Flutter Kicks
20 Second Reverse Crunches
20 Second Plank
20 Second Rest

Metcon: 12 Min

12 Min EMOM:
Odd: 45 second Burpee Box Jump Overs
Even: 12 DB Hang Power Cleans