200 Meter Run or 250 Meter Row
8 Hang Clean - empty bar
4 Front Squat - empty bar
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Strength/Lift #1:
Power Clean - Touch and Go! - E3Ms
Set #1 - Max Reps @ 70%
Set #2 - Max Reps @ 65%
Set #3 - Max Reps @ 60%
Set #4 - Max Reps @ 55%
*Once you break Touch and Go you stop
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Strength/Lift #2:
Front Squat- E2Ms
Set #1 - Max Reps @ 83%
Set #2 - Max Reps @ 79%
Set #3 - Max Reps @ 75%
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WOD: For time
50 Calorie Row
40 DB Snatch - 50/35
30 Wall Ball - 20/14
20 Wall Walks
10 Muscle Ups or 10 C2B Pull Ups
*Time Cap 20 Mins