Warm up:
EMOM 8 min
10 cal skierg
8 good mornings + 8 front squats
8 hang high pull clean + 8 hang clean
5 burpees to bar + 10 sec dead hang

Strength:
Every 1:30 for 10:30
1 pause low hang clean
1 clean

Workout:
EMOM 16 min
5 front squats
15 toes to bar
max bar facing burpees
rest

Accessory:
2 rounds
5 L/5 R KB front rack box step ups
30 sec L/R Paloff walk out
200 ft sled push

5 miles

2500-yard swim at 24 Hour Fitness

Warmup

Superset 4 rounds:
2strict plus max any method handstand push-ups
Max set toes to bar

Workout: 4 rounds
12 single arm dumbbell devils press @45
6R / 6L single arm push press
100m single arm farmer carry
100 single unders

Stretch