Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 strict db press
8 db squat cleans
8 sit ups

Front Squat
week 1-

Emom
1 deadlift+1 hang squat clean. Perform the complex otm climbing by 5 or 10#(whichever allows you to get 8-10 rds )until failure. Start the complex at 40% of you 1rm squat clean.

Afterburner
Once you fail complete one of the following starting the next minute.
Max cal row for 2 mins
400m run for time
Max double unders for 2 mins

Finisher
2 min hip opener
1 min v sit
2 min shoulder distraction/smash