Warm Up
4 rounds
-30 sec assault bike
-30 sec back squats
-30 sec box step ups
-30 sec empty barbell hang clean and jerk
WOD
4 rounds
-400 M run
-8 KB swings
-8 Hang power cleans (#135/95) then
4 rounds
-14 cal row
-14 push ups
-14 strict sit ups
Strength
4 rounds
-push weighted sled 40 M
-farmer carry 40 M