250 Meter Row
15 Air Squats - 10 Push Ups - 5 Pull Ups
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Skill: Single Leg Squats or Pistols - 10 Mins Practice
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Strength: Front Squat - 8 x 3 OTM @ 60% (Dynamic / Speed)
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WOD: Every 2 Mins x 5 (No Rest Between Efforts)
2 Power Cleans - 75/55 L1, 115/75 L2, 155/105 L3
4 Front Squats Squats - same
8/6 Calorie Assault Bike SPRINT!
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Extra Credit: 1 Mile slow jog
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*Little bit of a glitch at about the 1:40 mark in the attached pistol squat demo but still a good one to watch.