Warm-up

2:00 bike, row, ski

3 Sets:

10 Ring rows
50′ Halo monster walk
:15 Plank or HS hold

Strength/Skill

Clean

Every 2 minutes for 12 minutes

Set 1 – 3 reps @ 59-64%
Set 2 – 3 reps @ 64-69%
Set 3 – 2 reps @ 69-74%
Set 4 – 2 reps @ 74-79%
Set 5 – 1 rep @ 79-84%
Set 6 – 1 rep @ 79-84%

WOD

10 Minute AMARP:

3 Weighted strict pull-ups 20/15
6 Burpees
12 KBS 70/53