EMOM 15: choose a challenging weight (try to work heavy on cleans and rows). Slow and heavy versus fast and light:
Min 1: Double KB Hang Cleans Fx: single arm KB Hang Cleans
Min 2: Plank Hold Elbows
Min 3: 3 Part Renegade Rows

*Teach DB Cleans to athletes with difficulty with KB’s

4 Rounds of
Min 1: Box Jump Overs 24/20
Min 2: Alt. Suitcase Carry Step ups 50/35, Fx:35/20 (20″ for all)
Min 3: Assault Bike Calories
Min 4: Rest

*BCF, Min 3: 200m run Option/alternate Run and AAB