Lift: Warm up - 2-3 Sets then right into work sets
Back Squat 3 x 4 Reps E3M - build up
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Accessory: Single Leg RDLs - 3 x 6 Reps (each side)
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WOD/Conditioning: E3Ms x 5 Sets
AFAP (100% effort)
3 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
3 Front Squats - same
3 S2O - same
9 Ring Rows L1, 9 Pull Ups L2, 9 C2B Pull Ups L3
9 Calorie Assault Bike
*Choose a barbell load that is challenging but you can go through unbroken for all 9 reps