1. EMOM6min:
3 KB American Swings (go heavy on this but be mindful on technique make sure the athlete is doing it correctly before going heavy, if not stick with the lighter weight)                            

4 Tempo Ring Rows (Explode as you pull and control your descent, count 3sec for the descent. Make sure elbows are locked and core is tight)                                                                                      

2. For Time: 25min time cap                                                
25 MB Cleans 20/14                          
400m run                                                
25 Air Squats                                              
400m run                                              
25 Ground to Overhead 45/25                        
400m run