WOD
A: 12 min EMOM
For heavy Power Clean

B: 45:15 Stations
3 Rounds
-Side to Side Landmines
-Box Jumps (24/20)
-Hip Extensions
-Prowler Push (200/150)
-Abmat Sit-ups

C: Shoulder Mobility

Endurance
4 Rounds for time:
250m Row
25 Air Squats
100m Run

Into

3 Rounds of:
15 Wall balls
15 Plank Shoulder Taps