Strength
5 rounds - build in first two rounds to a challenging final 3 rounds
3 reps - 1 power clean + 2 front squats + 3 calf raise complex
WOD
For time
18-12-6 (Ladies can do 15-10-5 if they choose)
Cal bike
GHDs or weighted sit-ups
2:00 min rest
18-12-6
Cal bike
Back squat (65/95)
2:00 min rest
18-12-6
Cal bike
Reverse lunges (65/95)