WARM-UP: 2X: 10 Pass throughs 10 Good mornings 10 Front squats 10 OHS 10 Push press SKILL: 3 Sets (:90 rest between) 12-15 Banded Lat Pull-downs :30 L-Sit WOD: 12:00 min to Run 400m Find 1 rep max squat clean 8:00 min to Run 600m ME Deadlifts ( with max squat clean weight ) 6:00