0:30s couch stretch each leg
0:30s thread the needle each arm
0:30s alternating b/w cat & cow
into
2 sets
10 cal bike
5 burpees

10 sets:
300 m row @ ( :02-:04 faster than 2k tt pace)
Rest :60

Alt emom x12
Min 1 - 14 alt db hang clean and jerk 50/35 (1 DB)
Min 2 - 15/11 cal bike
Min 3 - 14 burpee

Rest 3:00

Alt emom x9
Min 1 - 12 alt db snatch 70/50
Min 2 -15/11 cal ski
Min 3 - 10 bbjo 24/20