Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Row
2) BikeErg
+
2 rounds
10 Tall kneeling halos
5 Seiza squat to sits
5/side Bottom-up KB presses
+
Barbell prep
Build to working weight for each of the 5 movements
+
@ workout weight
200m Row
4 Thrusters
2 Bar-facing burpees
4 hang power cleans
2 Bar-facing burpees
4 Push jerks
2 Bar-facing burpees
4 Power snatches
2 Bar-facing burpees
4 Front squats
2 Bar-facing burpees
400m BikeErg