500m slow row then
2 rounds 5 reps each
- front squat
- shoulder press
- high hang muscle clean
- Jerk dip + drive
- high hang power Clean
- push jerk
- 5 tng power clean & push jerk

In 20 min
Build to a heavy

Clean pull + Hang Squat Clean + Push Jerk

EMOM 8
3x the same complex @80%

Muscle up drills

GHD school

this will be done in the group training session. If you're not coming, msg minna for the drills.