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 min to
Run 400m
ME Burpees over bar