-Warmup
EMOM X6
Even: 30 secs double unders
Odd: 10 empty bar good mornings
-Mobility
1 min benched shoulders
1 min lizard
-Strength
EMOM X5
3 push jerks @60%
-Conditioning
5 min amrap
100M run
10 SDHP 95/65
Rest 2 mins
5 min amrap
200M row
10 double kb Russian swings 53s/35s
Rest 2 mins
5 min amrap
15 plate ground to oh 45/25
10 burpees onto plate