Clean complex- without setting the bar down, complete the following 3 movements- power clean, hang squat clean, front squat. Work up to a heavy weight in 8 sets, by adding weight and completing the complex every 2 minutes.
10 Minute EMOM
Odd minutes-30 second max effort on the Assault Bike
Even minutes- 6 hang power cleans @ 50% of 1RM
12 Barbell Ab Rollouts
30 second hollow hold