Warm-up:
200m Run then 3rds of:
8 Back Rack BB Lunges (45/35)
5 BTN Press
5 BTN Jerk
5 Ring Pull-up

Oly:
Every 90sec for 8 sets
Power Clean + Hang Clean + Jerk
Build to a heavy set. MUST be unbroken/TnG.

WOD:
50 Cal Row
45 T2B
40 Wall Ball (20/14)
35 KBS (53/35)
30 Box Jump (24/20) * Step-down only
25 Ring Dip