Warm up-
6×200 run.. gradually speed up on each one
30 OHS single arm with a dumbbell
30 OHS with a pvc piple

Strength
10 Minutes Emom
1 Power cleans
2 Hang power clean
2 Push Jerk

Wod
60 Cal Rower Buy In
Then-
3 Rounds
10 shoulder to over head (185/135) *pick you a weight you wont have to break up too much
40 Double Unders

Then
1 Mile run cash out