Warm up: 800 m chill run+2k chill row+40 chill burpees(chill steady pace and quick transitions)
Mobilize
A) 5×3 min AMRAPs(w/3 min rest between)
15 strict hspu*
10 hang squat cleans 185/125
Max calories on the rower
*if your strict hspu are less than 5; scale by using a abmat. Do hspu in 2-3 quick sets or less.
B) class if you want
C) 4 rounds
Run 400 m
20 kb swings 70/53
20 box jumps 24/20