10 minutes mobility
+
12 minute EMOM (Every minute on the minute)
odd: Dumb bell bench press 8-10 reps
even: 5 power cleans moderate weight.
+
Row 2k for time (or run)
rest: 5 mins
+
3 rounds for time:
25 Kettlebell swings
25 Burpees
Cool Down: 200 m walk, shoulder and hip stretching.