Warm Up: 3 rounds
1 min row + 1 min jump rope + 10 banded side steps + Empty barbell complex ( 5 front squat + 5 thruster + 10 front rack lunge(5/side)
Strength: EMOM every 1:30 for 15
2 squat cleans starting at 70% and building. Try not to get to a failing set but a heavy tough set of 2 by the end of EMOM
Wod: AMRAP 12
KB Farmers carry 200ft+ 12 Kb box step ups ( 6/side) + 14 GHD or 24 Abmat sit ups + 6 SB Over shoulder (100/75)