Strength/Skill

Clean Complex:
Every 90s x 5 Rounds building to technical loads
1 Squat Clean + 1 Front Squat

OR

1 Deadlift + 1 Power Clean

Work

6 Minute EMOM:
Minute 1: 18/15 Cal Row
Minute 2: 15/12 Cal Row
Minute 3: 12/9 Cal Row
Minute 4: 18/15 Cal Row
Minute 5: 15/12 Cal Row
Minute 6: 12/9 Cal Row

3 Minute Rest

6 Minute EMOM:
Minute 1: 15/12 Cal Bike
Minute 2: 12/9 Cal Bike
Minute 3: 9/6 Cal Bike
Minute 4: 15/12 Cal Bike
Minute 5: 12/9 Cal Bike
Minute 6: 9/6 Cal Bike

Home Gym

3 Sets of Barbell/Dumbbell Complex
1 Minute Any Machine
10 Rounds

1 Complex = 1 Deadlift + 1 Hang Power Clean + 1 Squat