Warm-up: 2rds, 10-jumping jacks, 20-air squats, 15-sit-ups, 10-push-ups, 200m jog or 250m row
Strength: 6 x 4 @ 75% of snatch
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*EMOM12, Even 150m run, Odd 20-air squats
*5 minutes rest
*AMRAP12, 20-box step-ups (20"), 20-deadlifts w/broomstick or PVC pipe
*10 minutes of cardio. Easy pace.
*5 minute cool-down walk