WARM-UP:

Ladder Drills

200m Run
200m Row
Plyos

SKILL:

Barbell warm up

WOD:

12 Minutes to complete:
1200m Run
Find 3 rep max touch and go power snatch

8 Minutes to complete:
800m Run
3 Rep max touch and go power clean

6 Minute to complete:
400m Run
3 Rep max front squat from ground