Warm up:
5min Row
Every min increasing effort.

2 Rounds:
90/90 Hip rotation alt 10
Perfect stretch 10
Squat rotation 10
Banded pull apart 10 with 5sec hold
Pallof press hold with squat position 15/15sec

Box Jump:
3 x 3 (1min rest between sets)

Barbell warm up:
2 x 5 Push press
2 x 5 Front squat with full grip
2 x 5 Thruster
2 x 5 Hang clean pull
2 x 5 Tall clean
3 x 3 Hang squat clean

2 Rounds:
12/10 cal row
12 Thruster @40/30kg
@80-85% effort

2min Rest

Every 2min x 4
2 x Hang squat clean @60-70% Of 1RM