800m bike then 300m row as fast as possible
30 pvc pass throughs
arm and leg swings
45 sec cobra stretch

20 each side dumbbell press.
20 banded good mornings

1 min each side couch stretch

Metcon (AMRAP - Reps)

10min work up to a heavy squat clean
2 min rest
8 min EMOM
1 power clean 2 front squats AMRAP double unders for remainder of min.

use 85% of weight lifted for squat clean

score is reps from double unders