Workout 1 for the week 8/29-9/2

Warm up
Row 2 mins
Roll out 4 mins
OHS 2*15
Back Extension with rear delt flies 2*15
Hollow Rocks 2*15

Part 1
1 clean
1  knees to elbows
1 push press
1 box jump
2,2,2,2....
12 mins as far as you can get

Part 2
1 plank walk
60 secs max push ups
rest 2 mins
2 rounds