COMPLETE:
A. Power Clean + Push Press + Power Clean + 2 Push Jerk + Power Clean + Split Jerk ; climb to heavy in complex in <18 min
B. EMOM x 12
Minute 1: 8 cal bike + 8 Heavy Russian KB Swings
Minute 2: 15 c2b pullups
C. 500m Row
x 6 @ :15 higher than your fastest 500m TT; rest 3 minutes between
* Target
D1. Seated Single Arm Arnold Press x 8 each side x 4 sets
D2. GHD Situps x 20 reps
D3. Ring Pushups 6-8 controlled reps
D3. Barbell bent over Barbell Row x 10 reps