Warm up 

coach picks

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Strength: 

1 RM Squat clean

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WOD
4 rounds

Against a 4 min clock…. 

30 cal row

15 hang squat cleans 115/75

with remaining time… 

Max HSPU 

rest 2 mins..

RX plus is cals on the Air Bike!

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Cool down: 200 m walk 

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Extra Credit: Death by…. 

pull up 

CTB

Bar MU

(min 1 do 1 of each… min 2 do 2 of each… etc etc etc till failure)