Strength: Back Squat 4 x 10 reps - Every 3 Mins - last set is the heaviest
WOD: 5 Rounds of the following - total time 19 Mins
3 Min Max Reps of the following w/ 1 min rest between efforts
5 Power Cleans 135/95 (Rx) - 155/105 (Rx+)
5 Front Squats
5 Shoulder to Overhead
10 Pull Ups
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Midline
3 X 12 - 15 GHD Situps
3 X 12 - 15 Back Ext
Accessory
400 MeterProwler Push