400 meter row
then 15 minutes of mobility work

Power Cleans

15 mins to est a 1 rm power clean

Metcon (Time)

FOR TIME
squat endurance
30 back squats out of the rack. every time you rack the bar there is a 10 yard lunge penalty.

weights
Rx 155/115
S1 135/105
S2 115/95
S3 95/75