WOD

Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

Three rounds for time of:
10 Power Cleans (60/40)
10 Burpee Box Jumps (24″/20″)

WOD

Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1

Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (50/35)
15 Toes to Bar
50 Double-Unders

WOD

STRENGTH
Team WOD

METCON
In teams of 4,
complete as many rounds and reps as possible in 30 mins:

400m Run
Box Jump Overs
Burpee Pull Ups
Wall Walks