200m run

3 sets
3 clean pulls
3 muscle cleans
3 elbow rotations
3 hang squat clean
:10 hold at the bottom of last rep

GPP
20 min alt emom
1-12/10 cal row
2- 5 sang bag cleans 100/75
3- 12/10 cal ski
4- 15 sit-ups
-or :50 cap per

Competitor
20 min alt emom
1- 15/12 cal row
2- 5 sang bag cleans 150/100
3- 15/12 cal ski
4- 15 ghdsu
-or :50 cap per