Strength:

1. 2 Power cleans (drop each rep) at 70% every 75 seconds x 8 sets
2. EMOM for 8:00 do 2 Clean pulls
3. Dumbbell walking lunge x 10 alternating steps x 3 sets
4. 1:00 Dead hang from bar x 3 sets

WOD: For time

15 Kettlebell swings (32/24kg)

Rest 15 Seconds

15 Box jumps (24″/20″)

Rest 15 Seconds

10 Meter handstand walk

Rest 15 Seconds

3-5 Ring muscle-ups

Rest 2:00

x 4 Rounds and consistent pace