Warm Up
2 rounds
1 min cardio
1 min jump rope
6-10 HR push ups
:30 Plank Hold
6-10 alt hand db/kb power clean
:30 active bar hanging

Strenght
Bench Press 8-8-8-8 reps @moderate to heavy set
perform 8-12 reps of double db/kb deadlifts
rest 2-3 min bwn sets

Emom 16
1) row x 30-40 seconds
2) hspu/z-press x 6-10 reps
3) ski x 30-40 seconds
4) double kb/db power clean/hang clean x 6-10reps