Warmup

400 m run
2 rds
10 empty bar deadlifts
10 situps
10 singles or doubles
10 burpees

then power clean burgener warmup

Strength

5×2 Power Cleans w/ Pause at knee increasing weight

then

3×2 Power Cleans no pause, no increasing weight

WOD

Fitness
For Time
10 Ring Rows
20 Leg Raises
30 Deadlifts
100 singles
30 Step ups
20 Burpees
10 Cleans

Performance
For Time
10 Chest-to-Bar Pull-Ups
20 Toes-to-Bars
30 Deadlifts (135/95 lbs)
100 Double-Unders (200 singles)
30 Box Jumps (24/20 in)
20 Burpees
10 Cleans (135/95

Competitive
For Time
10 Chest-to-Bar Pull-Ups
20 Toes-to-Bars
30 Deadlifts (185/135 lbs)
100 Double-Unders
30 Box Jumps (24/20 in)
20 Burpees
10 Cleans (185/135 lbs)