Warm Up

Row 750m
+
3 Rounds Cindy
5 Pull Up/Kip/Ring Row
10 Push Ups
15 Air Squats

Barbell Warmup

Mobility:
~ Banded Hip
~ Banded Pigeon (paralell to rig)
~ Banded Squat
~ Banded OH/Front Rack
 

Workout

A. Clean - EMOM x 10 x 1 rep
*start at 70% 1rm and climb as you see fit

B. "Engine 1"
21-15-9 for time:
Power Cleans (135/95)
Pull Ups

C. Tabata Weighted V-Ups/Plank holds x 10 rounds (5 each)

D. Standing alternating curls 3x10, 2x8, 2x6