12 min EMOM
at the start of each minute you’ll do 12 KB/DB swings then go directly into 100 snatches. They are alternating single arm. Or you can do single arm clean &jerk.
at 12 min you will rest for 3 min
at 15 min you with do a..
10 min AnRap
you'll add 2 reps to each movement for 10 minutes
Box jumps or weighted stepups
around the world abs