Warm up workout:

5 rounds of

:45 per station for reps

Double KB Thruster
Burpees
Box Jump

Warm up 2:

Barbell Complex (2 rounds)

3 hang muscle cleans
3 high hang squat cleans
3 hang squat clean
3 jerks

Lifting:

20 Minute EMOM

1 hang squat clean

Workout:

16 Minute EMOM Alternating exercise each minute


16 Alternating DB bench press
16 Alternating jumping lunges
16 Single arm ring rows
16 Alternating Dumbbell box step ups