Warm-up
10 strict hspus (use bands where necessary)
Row 300m
10 strict hspus
Row 300m
10 kipping hspus
Oly – 15 minutes
EMOM 10
1 Power Clean and Push Jerk
1 Squat Clean and Jerk
WOD
With a Partner
6 Minutes of max calories on the rower
5 Minutes of max power snatches (115,80)
4 Minutes of max calories on the rower
3 Minutes of max squat clean thrusters (115,80)
2 Minutes of max calories on the rower
1 Minute of max handstand push-ups