Segment 1 (warmup):
8 Minutes of Consistent Movement:
7 Hang Muscle Cleans (Empty Bar)
7 Air Squats
5 Burpee + Jump and touch pullup bar
5 Knee or Box Pushups
20 sec Plank Hold
Row 350 Meters/Bike 15 Calories

Segment 2:
“Milk and Cookies”
15 Minute AMRAP
12 Cleans (135/95)
12 Pushups
25 Abmat Sit ups
25 Cal Row

Segment 3:
3-4 sets
7 Barbell Bicep Curl
7 Supinated Bent Over Barbell Rows
10-15 box dips
15-20 Unbroken Close Grip Pushups on a box
*Pick a barbell weight that you can do for both barbell moves back to back and unbroken
*Use a box that allows you to do the dips and box pushups unbroken for huge sets