15min erg
Warm up: 8 x 30s on / 25s off
1. Front squat(1s pause bottom)
2. Good morning
3. Front rack reverse lunge
4. Hang to OH
5. Slow pull squat clean
6. Thruster
7. Clean pull under
8. Split jerk(1s pause catch)

8 x e45s - easy to moderate
4 sets: 3 slow pull power clean
4 sets: 2 knee paused power clean

AMRAP 15: YGIG
30 hang power clean
50/35
20 t2b
/ leg raises
30 power jerk
2min bike

3 rounds
Erg 500m
12 burbee to plate
Erg 500m
100m farmers carry
Erg 500m
12 devils press