Warm Up:
Run or Row
3 Rounds (empty bar)
10 DL
10 power cleans
10 push press
10 good mornings
Strength:
Front Squat
1-1-1-1-1
Build to a heavy 1 RM (these are increasing in weight)
WOD:
12 min AMRAP
3 clean and jerks (185/125)
6 hspu
9 kbs (70/53)
After Party:
5 x 10 GHD sit ups and back extensions