200 M Run or 250 Row - 5 Cleans - 5 Strict Press
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Strength/Lift: Split Jerks - 55/3, 60/3 x 3 sets, 65/3 x 3 sets
*Only if you have more than an hour to train
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Strength/Lift: Shoulder Press - 8 x 3 Reps @ 60% - EMOM
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WOD: 21-15-9
Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
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Skill Work: Muscle Ups 3 x 5-8 Reps
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Recovery: 10 Mins Air Assault at conversational pace