Warm up
4 Rounds
7 Empty bar of pvc pipe (broom) presses
7 Hang cleans
10 squats

Every 10min. x 3 Rounds:
800m Run, row or 50/40 cal bike don’t go over 4 minutes on this part
30 Bent over rows with DB, 15 one arm, 15 the other arm
30 DB Hang Squat Cleans (double or single, if single alternate every 15)
*if you finish before 10 minutes you have the rest of the time to rest, if you dont just turn it into an AMRAP with a 30 a minute cap.

Barbell Version
800 m run or row (50/40 cal bike) dont go longer than 4 minutes
30 bent over rows (light 95/65)
30 hang squat cleans (same weight)