Warm-Up
8 min x
9 Cal Row
12 KB Swings
25ft Walking Lunge
+
3 Rounds x
6 RDL
6 Clean High Pull
6 Hang Power Clean + Front Squat

Health:
Med Ball Clean
 - skill + 75 reps for Time
 OR
6 Rounds x
15 Med Ball Clean
10 Alt Box Step Ups
5 Box Jumps
 (15 min Cap)

Fitness
Clean
 3x3 @ 80%
 +
 Sets of 5 Clean Pull @ 105%
 with time remaining
 in 15 min Cap

Every 3 min x 6
8 Power Clean @ TnG weight
15 Box Jumps
Max Cal Row w/ remaining time (target = aerobic threshold pace)

Grunt Work:
60 Heavy KB Swings
+
5 Rounds x
8 Strict TTB
16 Push Ups
32 Double Unders

Core Work:
4-6 Rounds x
15 per sideHi-Lo Banded Wood Chop
15 Light Slam Balls