Hang Power Clean + Front Squats Off of blocks @ just above knees
Do 3 Hang Power Cleans off of Blocks - after the 3rd rep do 3 Front Squats.
12 x 10 seconds on/50 seconds off
100 Push Ups for Time
Modify push ups to an elevated surface that you can do 10 reps in a set on
Rest 2 Minutes
1 Box Pike Handstand Walk Around the Box and Back
Rest as needed.
Cardio and Endurance Focus
1000 m Row
Rest 3 Minutes
Try to have your times be within 10 seconds of each other.