500 m row or 400 m run
B warmup: 3 rounds
10 goblet squats
Plank, 1st front plank, 1 min. 2nd, side plank 1 min. 3rd, other side for one min.
Set of dips
10 min alternating EMOM:
3 Squat Cleans, 2 from hang+1 from ground
10 Power Cleans (135/95)
10 Front Squats
10 Bar over burpees
10 rounds on the 90 sec.
1 Hang Snatch + 1 from ground + 1 Snatch Bal.
Start at 60% and add weight as you can. Focus on technique not max weight
10 min emom of RMU's
Set of MU's each minute, try and do a set you can sustain for each minute of emom.