WARM UP

- :30 Machine

- 10 Jumping Squat

- 10 Good morning

- 5 Empty bar power clean

- 5 Empty bar front squat

STRENGTH

A. EMOM 6:

- 1 Clean high pull

- 1 Hang squat clean

- 1 Front squat

B. EMOM 6:

- 4 Front squat

C. 3 Sets: (6mins)

- 6/6 Single leg RDL

- 12 Hip thrust

- 12 V-ups

WOD: (cap16)

4 rounds for time:

- 20 Cal machine

- 20 Box jumps

- 10 Thruster