Buy in: 3x10 dumbbell thrusters, progressive loading. Mobilize and prepare for the workout.
The EMOM 15-30-45 WOD is back. As a reminder this is a 5 round workout where you begin each exercise at the top of the minute. The reps won't consume the entire minute and the work should be done in "unbroken" fashion. A round is comprised of:
10 Dumbbell Push Press
40 Double Unders
10 Power Cleans 95/135
rest 1 minute then run 1 mile or row/bike for 100 calories beginning at the top of minute 16. If you're lost ask someone who's done this format before. Record total time.