Warmup: ROM, dynamic stretches, 20 side lunges, 15 Inchworms, 10 banded pull aparts, 500 m row
12:00 EMOM (use same bar – 45-95#, complete both the HPC and PP, time remaining in the minute is your rest)
3 Hang Power Cleans
3 Push Press
WOD: 20:00 AMRAP
50 Double Unders
400M Run
15 GHD sit ups
Cooldown: 5 x Up/Down dogs, roll and stretches
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