00.00-11.00 EMOM (4 rounds)

- 5 Medium Heavy clean

- 5 Medium Heavy overheadpress

- 1 min rest

11.00-13.00 rest

13.00-22.00, 30 sec work/rest

- Kettlebellswing

- Bent over barbell rows

- Push ups

22.00-24.00 rest

24.00-34.00 AMRAP

- 20 alt. single dumbbell snatch

- 16 goblet squats

- 16 renegade row