Ground to Overhead: 2 sets of 15 reps with all 15 reps done unbroken. (wt: 40, 25kg) Scale up the weight as able. Please do not dump the weight unless your safety is at risk.
Then:
4 Rounds
10 Ring Rows
10 Dumbbell Hang Power Cleans (wt: approp. for you)
10 Dumbbell Push Press
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