A) EMOM x 15 min (5 sets)
1: 5 hang power snatches (tough but sustainable and sharp for 5 sets)
2: Kipping HSPU x 5-15 reps
3: 20-40 DUs or 40 sec DU practice

B) 30, 20, 10 reps for time:
– Calorie row
– KB swing (70/53, 50/35)
– Shoulder to overhead (115/75, 95/65)

*If partnered on rowers, partner B starts after 2 minute delay.