200 Meter Run or 250 Meter Row
10 Empty Bar Hang Squat Clean and Jerk
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Strength/Lift #1: Paused Squat Clean and Jerk @ @80-85%
E2Ms x 6
*2 sec pause @ knee
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Strength/Lift #2: Front Squat @ Max Load
12 Mins to find a 1 RM
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WOD: 12 Min AMRAP
15 Sit Ups L1, 25 Ab Mat Sit Ups L2, 15 GHD Sit Ups L3
14 Banded Pull Ups L1, 14 Pull Ups L2, 7/5 Ring Muscle Ups L3
7 Thrusters - 55/45 L1, 75/55 L2, 105/75 L3
10 Standing Alternating Front Rack Lunge Steps - same weight
*Rest 1 Min