Strength: Spend 15 minutes working up to a heavy power clean & push press, starting with an empty bar set of 5 reps.
21-15-9 reps, for time, of
Power clean (3 push press per round) 135/95
Toes to bar
Perform three push presses per rounds, every 7 reps RD#1, 5 reps RD#2, and 3 reps RD#3.
Warmup: 2 rounds of
500 meter row
15 KB swing
15 GHD situps
15 DB push press – medium heavy
Cool Down: Monkey bars, max distance in three attempts (combined/total distance)