All Levels

Strength
A. 4 rounds of

A1) 6/6 weighted KB step ups (weight just on one side)

A2) 60m heavy one arm farmer carry


Metcon
B. Row for meters

5 rounds of:

Row 1 Min
Rest 1:30 min

Weightlifting

Hang Power Clean + Hang Clean
A. Hang power clean + hang clean
A.1 Establish a daily max. You can drop after the last lift but not between reps.
A.2 Drop down to 90% and do ten additional singles in either hang power clean or hang clean. Chose your worst exercise.