Warmup
Run 400m
10 Turkish Getups
25 Ring Rows
25 KB Swings
Strength
5x5 Strict narrow grip pull ups (hands 4 inches apart)
WOD
18 Min AMRAP
2 Cleans
4 Front Rack Lunges
6 Deadlifts
Run 400m
*Use 70% of 1RM Power Clean
REC
Accumulate 5-10 Legless Rope Climbs