Warm-up:

  500m row

  50 power clean 

  50 strict press

​

  

Barbell cycling:

​

EMOM 10': 

1power clean+1push press+1push jerk

​

E3MOM12':

10power clean+10push press

 

Metcon:

  

15-12-9

Power clean@40/20

T2B

Rest 5'

​

15-12-9

 Push press@60/40

 Pull-ups