Warm up
With a DB or KB
40m Farmers Carry left hand
5 x Around the world each hand
10 Goblet Squats
40m Farmers Carry right hand
5 Shoulder press each hand
10 Deadlifts
40 Rack carry left hand
5 Kroc rows each hand
10 Swings
40m Rack carry right hand
Workout
Backsquat 20 Reps @ 85% of max Frontsquat
then
For time
21-15-9
DB Powercleans
Dips
Cool Down
Choose 1 of the following exercises or do 1 set of each
GHD Sit ups 3 x 15
Ab Wheel 3 x 15
Knees to Elbows 3 x 15
Notes
Squat – Ben 85kg, Jane 35kg
Clean and Dip – Ben 6.48mins @ 40kg, Jane 8.03mins @ 15kg
Ben is the co-owner and head coach at Elements Fitness. To book a session you can contact him by email at info@elementsfitnessact.com.au or calling 0402 581 977. 
