Warm Up
2 rounds
1 min row or ski
1 min air bike / bike erg
5 inch worm with push up
5+5 squat strech
5 dynamic squat strech
5 hang power clean + 5 push press
get ready for workout

Metcon (6 rounds)
EMOM 30
1)Row or ski x 45 sec (easy/mod)
2) 5-10 push ups + 10-15 air squats
3) Air Bike x 45 sec (easy/mod)
4) Power clean & Jerks x 5 reps @light/mod weight
5) rest min

Accessory Work (omatoimi)
3 sets 10-15 ab crunch + 20-30 weighted twists
3 sets 10-15 barbell bicep curls
rest as needed