Buy in:
3 sets:
20 Windmills (10 ea. side)
15 GHD sit ups
45sec HS hold (nose to wall)

Strength & Conditioning:
EMOM for 20 minutes
odd: 10 Burpees over bar
even: 2 Hang squat clean and jerks (heavy) *2 singles, drop the bar after rep one take 10 sec and pick it back up for your second rep

Cash out:
collect 2 minute hang on pull up bar (feet off floor)