Warmup
Row 500m
3x8 each KB Press
3x10 Box Jumps
3x2 Turkish Getups

Strength
6x 2 No Touch below knee power clean + 1 Front Squat + 1 Jerk
*No Touch lifting: No touch lifting forces the lifter to maintain muscle tension throughout the entire set, not just the concentric portion of the lift.

WOD
3 Rounds (5 min each round)
1 min at each station for reps
DB Thrusters (55/35)
Box Jump Overs (24/20)
DB Snatch
GHD Situps (or Abmat)
Rest 1 min

REC
100 Partner Pushups for time. Work on keeping a tight core.