200 M Run or 250 M Row - 5 Empty Bar Complex of
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Shoulder to OH
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Strength/Lift #1: Find a max of the following complex
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Shoulder to OH
Build to heavy load - No more than 15 min from the time you pick up the bar
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Strength/Lift #2: 10 Minutes to find a 10 Rep Max Overhead Squat
Build to a tough 10 reps. 2 to 3 sets building up to your max attempt. These sets can be 6 to 8 reps to get a feel for what that 10 rep attempt will be.
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WOD: Every 2 minutes for 16 minutes (4 rounds):
Minutes 1 - 2
Front Rack Barbell Walking Lunge 25 ft 75/55 L1, 95/75 L2, 135/95 L3
8 Bar Facing Burpees
Minutes 3 - 4
Overhead Walking Lunge 25 ft 75/55 L1, 95/75 L2, 135/95 L3
5 Pullups L1, 5 Chest 2 Bar L2, 4 Bar Muscle-Ups L3