Strength
Deadlift - 5x5 sets
Hang Cleans - 5RM, 5 @ 95%, 5 @ 90%
Metcon 1
EMOM x10 mins
Even: 5 Deadlifts + 5 Power Cleans
Odd: 5 Strict Dips + 5 Ball Slams
Metcon 2
250m Row (all out), then
10 min AMRAP
5 Push Press
5 Push-ups
5 Burpees
5 Strict Pull-ups, then
250m Row (all out)
WOD
15 min AMRAP
3 Power Clean & Jerks
6 Burpee Box Jumps
9 Wallballs
12 GHD Sit-ups
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