-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