Warm up for WOD
EMOM x 12 (3 rounds)
Min 1: 5 power cleans (building weight each round)
Min 2: 5 front squats
Min 3: 5 HSPU
Min 4: 5 TTB

WOD
21-15-9
Power cleans 135/95
Front squats 135/95
400m run (after each round)

Then directly into

9-15-21
HSPU (sub seated dumbell press)
TTB (sub hanging knee raises)
400m run (after each round)

*longer workout today. Should take about 20-30 mins to complete.

*Weight on barbell should be moderate allowing for no more than 3 breaks within sets.

• scale options for run: bike 30/20 cals
  Row: 500m

• if you would like to scale the entire workout you could do 15-9-6 rep scheme with a 200m run instead of 400m