Warm up
3 rounds of
:45 Work :15 Rest
Ring row
Box jump
Air squat
Burpees
Double kb thruster
Intent: This is a warm up workout. Take the first round at a warm up pace. Increase pace each round. Start with light kettlebells and increase weight in 2nd + 3rd rounds.
EMOM 10
2 minutes for 10
Deadlift 5×3
EMOM15
1 hang squat clean
1 jerk
Intent: Start light and work up in weight with each interval.