Easy Pace Cardio
Warm Up
Sledge Push/Pull for 5 minutes (light) + Mobility drills for 10 minutes
then movement prep and start workout

Emom 12 or 16
1 - 40 sec easy/recovery cardio
2 - 5 power snatches @50-60% of 1rm
3 - 40 sec easy/recovery cardio
4 - 5 squat clean thruters @same weight

Emom 12 or 16
1 - 40 sec easy/recovery cardio
2 - 3-6 bar muscle ups / banded bar mu
3 - 40 sec easy/recovery cardio
4 - 7.5-15m HS walk or 2-3 wall walks

2 min rest bwn emom's

Accessory Work
3x12 banded strict pull ups
3x12 bicep curls with barbell
3x12 V-ups
rest as needed