Warmup Row 5 min chill pace then 5 minutes :20 sprint/40 chill
5 min emom
10 burpees over the rower. Do this starting right After the row
mobilize
A) 12 min emom
24/18 cal row
Rest 8 min
B) 3 rounds
50 1-arm KB ohs 53/35. (switch as needed)
7 bar MU
20 med ball GHD SU 14/10
Rest 10 min
C) 10 minutes build to a power clean+thrusters+split jerk
Rest 3 min
D) 12 min emom
1 btk hang power clean+ power clean+split jerk
E) class