Warm up

Shoulder flexion
T spine rotation
hamstrings
hips

Part A

Single arm ladder

4 sets

1-2-3
Row
Clean
Press

2min rest

Part B

15min EMOM

1: 10-20 kb swings
2: 5-10 headcutters
3: 10 KB pull throughs

Part C

3 sets

10-20 plank step ups
10-20 side bends

90sec rest