Power clean + push press:
5 x 5 @ 60% of push press 1RM
1 power clean + 1 push press = 1 rep. Rest as needed between sets, and adjust weight immediately if sets require interruption or position breaks. Concentrate on the set-up and reset in each press. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
Then, 5 aggressive rounds of:
1 Sled drag (20yd. @ 3/4 BW)
20 V-up
1 minute rest
If V-up position breaks, adjust to 30 Abmat sit-up, and add v-up skill work to your list.