Strength Development:

Squat Cleans

5 minutes warm-up, then 5 sets @ every 3 minutes

·   4 reps per set

WOD

5 Rounds For time:

20 minute CAP 

·    12 Deadlift (RX 50/30 kg)

·    12 Push Press (RX 50/30 kg)

·    5 Ring Muscle-ups or progressions

·    200 meter run