WOD:
17 min time cap:
For Time:
1 Round
20 Hang Power Clean (95/65)
20 Box Jump Overs (30/24)
20 Pullups
2 Rounds
10 Hang Power Clean (135/95)
10 Box Jump Overs (30/24)
10 C2B Pullups
3 Rounds
5 Hang Power Clean (185/125)
5 Box Jump Overs (30/24)
5 Ring MU
OLYMPIC LIFTING:
Part 1:
Power Clean and Push Press 5×2 to 70%
Part 2:
Clean and Jerk 5×2 to 90%
Part 3:
Front Squat 3×3 at Max Clean
FitWOD:
Part 1:
EMOM 24 min:
min 1: 10 box jumps
min 2: 30 secs single unders
min 3: 10 burpees
min 4: 30 secs rowing
Part 2:
10 min plank holds, 30 seconds on, 30 seconds rest.