STRENGTH/WARM-UP:

On the :90 x 3 Sets, climbing:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)

On the :45 x 4 Sets, Climbing:
1 Squat Clean

CONDITIONING:

EMOM x 20 (4 Rounds):
Minute 1 - 5 Front Squats (From the floor)
Minute 2 - 15/12 Calorie Row
Minute 3 - 40 Double-Unders
Minute 4 - 12/9 Calorie Assault Bike
Minute 5 - Rest

Front Squat Percentages:
Set #1 - 50% of estimated 1RM
Set #2 - 55%
Set #4 - 60%
Set #5 - 70%