EMOM 6 @ increasing pace

1) Row
2) Air bike
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1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds @ empty barbell
5 Front squats
5 Push press
5 Thrusters
30 Speed rope skips
+
Build to workout weight for thrusters
Practice a few sets of bar-facing burpees, double-unders and GHD sit-ups between weights.
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3-2-1 @ workout weight
Thrusters
Bar-facing burpees