Strength/Skill

Power Clean / Snatch Grip Deadlift
Build to Heavy 5-Rep Touch and Go

Work

“Guard Rail” 
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

CompTrain

Parallette Handstand Push-ups + Power Clean
Not for Time:
10-8-6-4-2: Parallette Handstand Push-ups 
5-4-3-2-1: Power Cleans (Building to a Heavy)

Row Conditioning
12 Minute Row

Minute 1: 2k Pace +20 Seconds 
Minute 2: 2k Pace +10 Seconds
Minute 3: 2k Pace +20 Seconds
Minute 4: 2k Pace +8 Seconds
Minute 5: 2k Pace +20 Seconds
Minute 6: 2k Pace +6 Seconds
Minute 7: 2k Pace +20 Seconds
Minute 8: 2k Pace +4 Seconds
Minute 9: 2k Pace +20 Seconds
Minute 10: 2k Pace +2 Seconds
Minute 11: 2k Pace +20 Seconds
Minute 12: 2k Pace