Warm up

samson stretch
batwings
tabletop shoulder touches

Part A

4 rounds

Single arm ladder

2-4-6

Row
Clean
Lunge

2 min rest

Part B

15min EMOM

min 1: 20 russian swings
min 2: 10 headcutter
min 3: 10 plank pull throughs

Part C

3 sets

30sec sidebends each side
Max rep russian twists

1min rest