Barbell Warm-up

Strength:
2 sets
3 Front Squat + Jerk
3 sets
2 Front Squat + Jerk
From the rack. Build in weight over the 5 sets.

Workout of the Day
EMOM x 16
1) 6 Burpee Box Jump Overs (24/20)
2) 8 Air Squat + 6 Ring Dip or 6 Air Squat + 2 Muscle-ups
3) 12/9 Cal Bike
4) Rest