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 Front Squats
Shuttle Run