warm up:
10 minutes: Row 1k and with remaining minutes row 10/7 cal emom.
Run 400 m +20 hip ext +25 barbell thrusters +20 hip ext +run 400 m
A) Squat clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) Push press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
C) 6-5-4-3-2-1
Tire flips and Legless Rope climbs
D) class skill+metcon