Lift: 3emom clean + 7hspu +5kneeling jumps X 5r
Set 1,2 | 3 pos clean (speed focus)
Set 3,4 | 2 pos clean (knee+floor)
Set 5 clean
After 5-7min for Hs

Wod: Reverse interval x 6r
250 m row
7 burpee box jump overs
10 sas (50/35)
Rest 1 min

*start slow and get faster each round
(Round 1 is 2 min cap)

Buy out:
1:00 min plank x 3r