Lunges and Bench Press then Cleans, Squats and Burpees

Every 2 minutes for 10 minutes (5 sets):

• 20 x Weighted Lunges @ 20kg per hand

Then every 2 minutes for 10 minutes (5 sets):

• 10-15 x Strict Dumbbell Bench Press @ 20kg per hand

Then an AMRAP in 7 minutes of:

• 7 x Hang Power Cleans @ 30kg
• 7 x Front Squats @ 30kg
• 7 x Bar Hop Burpees

Results:  For the AMRAP did 5 rounds plus 4 Cleans.