A. Back squat – 5×3@81%, one set every two minutes.
B. EMOM for 20 minutes:
Minute 1: 1-3 wall walks
Minute 2: 4 DB squat cleans + 3 burpees (aim for approximately 30 seconds of work, and adjust reps accordingly)
Minute 3: 5 alternating reps of: 1 pull-up + 1 toes-to-bar. If you’re not able to do full pull-ups, do 5 reps of a challenging pulling movement, followed by 5 reps of T2B or knee raises.
Minute 4: 3 laps shuttle run (touch the floor at each end).
C. 3 sets of 15-30 GHD hip extensions.