Warm up: 3 Rounds of 10 reps Medball cleans DB Shoulder press then 3 rounds of 5 reps each Resistance band shoulder warm up Strength: Front squat 1-1-1-1-1RM then 5 min. EMOM (70% 1RM) 5-6-7-6-5 HERO Workout: Nick 12 rounds
10x DB/Barbell Hang squat clean (2x20Kg/2x10Kg50Kg/30Kg) 
6x Handstand push-ups on the DBS Postworkout: 6 x 30s L-Sit progression