Pre WOD:

EMOM 12 min:
1, 3 Power Clean 70%
2, 2 Power Clean 77%
3, 1 Power Clean 83%
4, rest Increase weight for each round where you are happy with the lifts

WOD:

EMOM 36 min:
1, X Cal Optional Erg
2, X Bar Facing Burpees
3, Rest
X= Lowest score on any round

Post WOD:

3 Rounds:
20 sec Hollwo Flutter Kicks
Rest 10 sec
20 sec Hollow In & Outs
Rest 10 sec
20 sec V Ups
Rest 3 min between rounds
* Same time as last time where you try to do more/better reps
https://youtu.be/tYsvgN2vcs0