A. 5 min emom
3 x Hang cleans

Then

5 min emom
1 x hang clean + clean

Then

5 min emom
1 x Clean

If mobility is issue perform these as power cleans.

B. Tabata
Bike for calories

8 min rest

Tabata
Row for metres (target 1000m for males and 800m for females)

Tabata
8 sets of
20 sec work
10 sec rest