Strength/Skill

5 Sets:
1 Power Clean + 1 Squat Clean + 1 Split Jerk
Start at 50% and build across sets.

Work

6 Minute EMOM:
Minute 1: 20/17 Cal Row
Minute 2: 17/14 Cal Row
Minute 3: 14/11 Cal Row
Minute 4: 20/17 Cal Row
Minute 5: 17/14 Cal Row
Minute 6: 14/11 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

Check out our OnDemand Video Explanations HERE

Home Gym

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

1 Complex = 1 Deadlift + 1 Hang Power Clean + 1 Push Press