Mobilize, then:
2 sets of: (nasal breathing only)
400 m run
:20 sec hang from pullup bar
empty barbell front squats x 10
empy barbell press x 5
A.) 4 sets of:
Front Squat x4 reps @ 75%
B.) 4 sets of:
Push Press x 6 reps
C.) For time:
1000 m row
followed immediately by:
5 rounds of:
6 strict hspu
3 hang squat cleans @ 75% of 1rm
followed immediately by:
1000 m row