A)
3 sets:
400m run
1 minute rest

B)
EMOM for 10 minutes
5 Burpee pull ups
3 Front squats @ 87-90% of 3RM

C)
3 Rounds for times:
10 Power cleans (135/95)
10 Front squats
10 SOH
10 Hang squat cleans

*Rest 4 minutes between sets

D)
“Pay the man”
Row 80 calories every 10 minutes for 40 minutes

*Time each round