Warm Up
100 singles
PVC shoulders
2x
25 squats
20 PVC push press
15 PVC thrusters
Strength
8 min. EMOM
2 clusters every minute
As heavy as possible, using the same weight the entire time
WOD
3 rounds
200m run
22 KB swings 53/35
11 box jumps 24/20
Post
Mobility ball on shoulders