*Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength: Shoulder Press - 5 x 5 Reps @75% - E3M
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WOD: 4 Sets
8 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
16 Ring Rows L1, Pull Ups L2, C2B's - L3
Run 400 Meters
rest 2 Minutes
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Bonus: 4 X 10 - 12 GHD Situps