A1) Front Squat 4-5×3 @ 30X1; rest 90 sec

A2) Bent over DB/KB row 6-8/arm; rest 30 sec btwn sides/90 sec after both x3

+

Emom 12 min

Odd – Tng squat clean x 5 (55%)

Even – 20 Double unders (40singles)

 

*Speed out of the bottom on FS.

*If can’t keep up on EMOM just go to the next minute/movement.