STRENGTH: 

EMOM for 7 minutes: 1 Power Clean + 1 Hang Squat Clean @ 75% of 1RM Clean.

CROSSFIT: 

Metcon

2 Rounds for time…

2 minute ME Calorie Row,

1 minute rest,

2 minute ME Air Squats,

1 minute rest,

2 minute ME Burpee’s,

1 minute rest.

ON-RAMP 

Skills:

Row, Air Squats, Burpees

Same as Crossfit