200 Meter Run or 250 Meter Row
10 Empty Bar Hang Power Clean
5 Empty Bar Front Squats
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Strength/Lift #1 - EMOM x 8
1 Low Hang Clean (front of knees) @65-70%
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Strength/Lift #2 - EMOM x 8
1 High Hang Clean @65-70%
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Strength/Lift #3
1 Bottoms Up Front Squat @Light to Moderate Load
1 Rep every 10 Seconds for 5 (IE...5 reps in :50)
Rest 2 Mins
Repeat
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WOD: 8 Min AMRAP
15 Ab Mat Sit Ups L1 & L2, 10 GHD Sit Ups L3
5 Pull Ups L1, 10 Pull Ups L2, 5 Muscle Ups L3
10 Alt Dbl DB Lunge Steps in place - 25/15 L1, 35/25 L2, 50/35 L3