WARM-UP:

200m run
X2
30 sec
Squat hold then squats
Arm circles
Bar hang
Push ups
SLSU
Downward dog

WOD:

28:00 EMOM (7 rounds)

M1&2: 300m Row
M3: 10 TTB
M4: 2 Power Cleans + 1 Squat Clean