) 5X3 Hang Power Clean + 1 Jerk@80% of best from complex
2) 5X3 FS + 1 Jerk @ 80% of best for complex
3) 14 minute AMRAP:
50 Dubs
40 KBS (Competition sub 40 cal row)
50 Dubs
30 Power CJ (135/95)
50 Dubs
20 Muscle-ups (or 20 Pull-ups and 20 Push-ups however)
Capacity:
30:00 with HR between 140-150BPM
Heavy sled drag (forward and backward pedal, alternating down driveway)
Every 3:00 starting at 3:00:
20 Air-squats
15 HR Push-ups