EMOM x 5-7 sets:

1: 12/9 cal row or 10/7 cal AB

2: 12 DB hang clean & jerk (55/35ish) 6/side

3: 6-10 burpee box jump overs

4: 200m run

5: rest

 

*RX+ row 15/12 cal or AB 12/9 cal and use 70/45ish.