Warm up

Halos
Pull overs
Wall squats

Part A

10 min EMOM

5 single arm swings
5 single arm clean
5 single arm squats

odd: right hand
even: left hand

Part B

'rite of passage' variation

4 sets

1-2-3-4-5 (scale to 1-2-3 or 1-2-3-4)

Snatch to press right
Snatch to press left
Pull up/Row

Rest 1 min

Part C

4 sets

1 min Plank hold with overhead reach (scale to shoulder touches)
Swap hands every 10 seconds

Rest 1min