Strength: Squat Clean (3-3-3) @ 70%, 75%, 80% of 1RM.

Metcon:
12 minute Amrap of…
5 deadlifts (95/135),
7 HSPU’s,
9 C2B pull-ups.

ON-RAMP

Skills:

V-Ups & Front Squats.

Metcon:

21 -15 – 9

V-Ups,

Front Squats.