500m row
3x
7 x 1-leg rdl e/s
5 sots press e/s
3 box jumps

spend 10 minutes warming up to work weight and practice tng style. all reps UB. Built the weight up. If feels heavy, no backing up with the weight. stick to it. sent minna a video of last set.

6x every 90s.

3 DL
+
2 hang clean
+
1 front squat

start at 75% of 1 rm clean