Warm up: 3 rounds :45 on :15 transitions
row + wall ball +’ring row + box jump + American kb swing
5 min barbell complex – 2 rounds
3 hang muscle cleans + 3 front squats + 3 high hang cleans (from the hip) + 3 hang squat cleans + 3 split jerks
EMOM 20- complex
1 high hang squat clean + 1 jerk
EMOM 12- alternating
5 HSPU
3 muscles ups
modifications- muscle up transitions on rings or 5 strict ring pull ups( practicing false grip)