WARM-UP: 1 Shuttle run 10 Sit ups 10 Squats 10 BB SDHP SKILL: 16min EMOM Min 1 : 8 al air dyne Min 2: 30 Russian twist (total) 25/15 Min 3: 8 Back Squats at 50% from the ground Min 4: Rest WOD: 12 min AMRAP 6 Hang power cleans (135/95) 8 Push jerks 4