Part 1: 3 Rounds for time
Run 400m
21 Hang power cleans
15 Step back lunge
9 Burpees over the bar
Mod1: 25/40
Rx: 35/40
Mod 2: 50/60
Part 2:
12 Minute EMOM
Even minutes: Complete 10/15 Calorie row
Odd minutes: Complete either 10 Kipping handstand push ups or 10 L Sit dumbbell press
Extras:
Squat clean with a 2 second pause at rock bottom
1x3 @ 60%
1x2 @ 70%
1x2 @ 80%
1x1 @ 90%
1x1 above 90%