Warm-up:
:30 Jump rope
10 Hand release push-ups
10/10 Toe touches
10 PVC pass throughs
x 2-3 Rounds

Strength: EMOM for 20:00
Every odd minute
5 Back squat 70% of 1RM
5 Power cleans 60% of 1RM

WOD: For Time
500 meter row
30 Burpee over the rower
x 3 rounds

WOD: For time
200 Sit-ups

Recovery:
Quads, Hips and Hamstrings