WARM-UP:
500m Row

:30 Bar hang
10 Lunges each leg
10 V-ups
10 Lunge to Insteps

Group stretch

:90 calf smash R
:90 calf smash L

SKILL:

12:00 to build to a heavy 3 rep touch and go power cleans with a :3 pause landing, immediately into a front squat

WOD:

3 Rounds: (10:00)

10 Hang power cleans (135/95)
12 knee roll
250m Row