Warm Up

On a 10:00 Running Clock:
Row 500m
Then AMRAP
15 Mountain Climbers
12 Sit Ups
9 HPC (empty bar)

Mobility:
~ Hip Complex
~ Banded Front Rack
~ Banded Bully

Workout

5 rounds
:40 work/:20 Rest
Row
Push Up
Hang Power Clean (135/95)
GHD Sit Ups

Optional

Superset Weighted Dips and Weighted Pull Ups
5-5-5-3-3-3-3-3