Strength
EMOM 12 minutes (4 rounds):
MIN 1: 5 One-Arm KB Swings, Cleans, and Push Presses + OH Hold in remaining time – RIGHT
MIN 2: 5 One-Arm KB Swings, Cleans, and Push Presses + OH Hold in remaining time – LEFT
MIN 3: REST
Work up to a challenging KB weight but do not lose form, especially in OH Hold (arm tight to ear)
Conditioning
4 Rounds for Total Time — each round should be all-out with a fast transition from barbell/KB to rower:
10 Deadlifts @ ~40-50% 1RM (should be able to cycle these quickly) OR 10 KB Swings (mod-heavy)
500m Row (scale to 400m Row if your all-out pace is slower than 2:15)
Rest 2 minutes between rounds
Cash-Out / Cool Down
Couch Stretch, 2 min/side
Pigeon Pose, 1 min/side