“WOD” Push Press 70%1×6, 75%1×4, 80%3×3 Then 4 Rounds 10 Pull-ups 10 Shoulder Press (95/63#) 10 Squat Cleans 500m Row Or “BODY” 5 Rounds 400m Run 30 Ab-mat Sit-ups 20 Med Ball Cleans (20/16#) 10 Pull-ups