A. Warm Up

12 second sprints on rower

EMOM for 5 minutes

B. Strength

Tempo Push Press (31X3)

4 sets of 2 reps

*3 seconds overhead, 3 seconds down to shoulder

C. Conditioning

For time:

12 Power Cleans

12 Push Press

300m run

24 Kettlebell Swings

300m run

36 Pull Ups

300m run

*Record time and weights

For those who want extra see below:

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