“A:
2 set, of:
Banded Goodmornings x 10 reps
Air Squats x 15 reps
Burpees x 5 reps

B:
Every 2 min for 12 min, of:
Power Snatch + Over Head Squat + Hang Power Snatch + Overhead Squat x 3 reps

C:
“”JACK THE RIPPER””
Alternating EMOM x 12 (6 Rounds):
Even – 15/12 Calorie Row
Odd – 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks

D:
3 sets, of:
In and out drills (rings) x 10 reps
Single leg Hip Thrusters x 12/12 reps”