5 reps @ 40%, 3 reps @ 60%, 1 rep @75%, 1 rep @80
then 3 Attempts 1 @ 90%, 1 @ 100%, 1 @ 105 - 110% depending upon how you felt on your 100%
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WOD: 10 Rounds - On a 1 Min Clock
5 Hang Power Cleans + Max Pull Ups
Rest :30 seconds between efforts
HPC = 95/65 L1, 155/105 L2, 185/125 L3
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
Score = Total Pull Ups
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WOD #2: 10 Min AMRAP
20 DB Hang Clean and Jerk - 50lbs
20 Ft Handstand Walk *Only if you have more than an hour do you add this to your training
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Extra Credit: Run 1 Mile